The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
3 Sets:
10 Single Leg Glute Bridge
4 SA KB Thruster @ 22X1/arm
3 Strict Pull Ups or difficult Ring Rows
Strength
Deadlift (5-5-4-4)
2020 Tempo*
*tempo shift this week- loads continue to build
Metcon (Weight)
DB Crossbody Single Leg RDL:
40X1; 3-5/leg
*Complete a set of these after each set of Deadlifts
Workout
Metcon (Time)
For Time @ HIGH Effort:
10 UB Dual KB Rack Squats
20 UB Russian KBS
10 Cal Row
20 UB Goblet Squats
20 UB Russian KBS
20 Cal Row
30 UB Wall Balls
30 KB Deadlift
30 Cal Row