The Gym Lake Highlands – 2-PWRHR
Warm-up
EMOM x 9:
Min 1: 10 Ring Rows + 5 Push Ups
Min 2: 10 Wallballs
Min 3: 45sec Cardio
Metcon
Metcon (Time)
For Time:
2mile Run
Rest 5mins
Into a running clock
On the 0:00
3 Rounds:
20 Jumping Lunges
20 Alt KB Gorilla Rows ( 53/35)
On the 7:00
3 Rounds:
20 Air Squats
20 DB Floor Presses (35/25)
On the 14:00
3 Rounds:
20 Alt. Bodyweight Step Ups (20″)
10 Renegade Row w/Push-up (35/25)
Accessory
3 Sets:
10 Strict Knees to Elbow
30sec Plank
Rest as needed after each set