The Gym Lake Highlands – 3-Fitness

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Warm-up

Warm-up (No Measure)

3 Sets:

5 Inch Worms

10m Lateral band Walks

20sec KB Front Rack Split Stance Half Squat/leg

Strength

Back Squat (4×5)

22X1 Tempo

5,5,5,5

Every 3mins
*Work at a moderate weight for all sets

Week 1/4 of New Cycle

Metcon (Weight)

Barbell Complex:

3 Good Mornings @ 3111 tempo

6 Back Rack Walking Lunge Steps

3 Kang Squats

Rest 2mins x 3 sets
*Drop loads significantly from the previous section and slow down and focus on positions and range of motion

Workout

Metcon (3 Rounds for reps)

AMRAP x 5:

100m Run

10 Hand Release Push-ups

5 Box Jump Step Downs (24/20)

Rest 2mins

AMRAP x 5:

9 cal AB

12 Air Squats

9 Sit-ups

Rest 2mins

AMRAP x 5:

150m Row

5 Burpee Over Rower

7 Knees to Elbow