The Gym Lake Highlands – 2-PWRHR
Warm-up
Coach Led
A. Weightlifting EMOM (Weight)
EMOM x 10
1 – 6 BB Back Rack Lunge (3/Side)
2 – :30 Wall Sit Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 x 4 Sets
5 Pulliups
10 Alt Single Arm DB Hang Clean (40/25)
15 Push-ups
Rest 2 Minutes between AMRAPS
Bike or Erg Conditioning (Time)
5 Rounds for time or not:
8/6 Cal Fast
4/3 Cal Recovery
No rest between rounds