Announcements
Schedule Update:
Starting Saturday, 30 September, we will offer 1 Community Class on Saturday. Class starts at 8:30!
Open to Friends and Family!
The Gym Lake Highlands – 2-PWRHR
Warm-up
Coach Led
Metcon
A. Weights (5 Rounds for weight)
E2MOM x 5
Power Clean +
Front Squat +
Front Rack Lunge R +
Front Rack Lunge L +
Shoulder to OH
:20/:20 Side Plank
Build to a heavy complex for the day
Metcon (Checkmark)
EMOM x 24
1 – 13/10 Cal Row
2 – 1 Round of BB or DB DT (BB Preferred; 155/105)
3 – 12/9 Cal Bike
4 – 30-50 Double Unders
DT:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to OH
-To Maximize space and equipment, start anywhere in the EMOM and progress from there. Athletes should work in groups of 2 or 3.