The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
8min Continous:
10m Quadruped Crawl
12/12 Single Leg Glute Bridges
10sec Single Arm Ring Row Hold/arm
*Start slow and build pace a little bit as you go- Warm up in nature
Strength
Metcon (Weight)
3 Sets- Kettlebell Complex*
9 Dual KB Sumo Deadlift
7 Dual KB Clean
5 Dual Front Rack Squats
*After each set EZ Row for 2mins
Workout
Metcon (No Measure)
3 Sets- Consistent Effort Every Set
5 Strict C2B Pull-ups
-Rest 15 secs
7 Kipping C2B Pull-Ups
-Rest 15sec
9 Kipping Pull-ups
-Rest 15secs
250/200m Row
Rest 2mins b/t sets
*We are going to really build up pulling density on these Mondays- Keep the reps sharp and the breaks to focus on quality of reps
Finisher
Metcon (No Measure)
Tabata:
Side Star Plank