The Gym Lake Highlands – 2-PWRHR
Warm-up
3 rounds
10 single leg glute bridge
20 sec hold bottom of squat
1 min Machine of choice
Metcon
Metcon (12 Rounds for time)
Every 2:30 minutes x 12
odd: 500m Row
even: 25 Alt Db Snatch (35/25)
20 Box jump over 24/20″
20 Goblet Squats with DB
500m Row subs:
-400m Run
-1k Bike
Accessory
4 x
5 DB floor press @ heavy
20 banded pull apart