The Gym Lake Highlands – 2-PWRHR
Warm-up
Every 3mins x 4:
45sec Cardio (mod)
12 Alt. DB Snatches
12 Alt. Curtsy Squats
Metcon
Metcon (Weight)
EMOM x 12
Min 1: 8-6-4-2Back Squats*
Min 2: 5-7 Strict Pull Ups
Min 3: 30sec Max Cal Bike
Back squats will decrease 2 reps every round but increase in weight.
Metcon (Time)
10 Rounds For Time:
300m Run
8 Hang DB Squat Cleans (50/35)
6 Hand Release Push Ups
Row Sub: 600m
Bike Sub: 900m