The Gym Lake Highlands – 2-PWRHR
A. Bike Conditioning (Checkmark)
2 Sets:
30/25 Cal Row
Rest :30
12/9 Cal Row
Rest :30
12/9 Cal Row
Rest :30
12/9 Cal Row
Rest 2:00 between sets
Time Cap: 19 Minutes
30/25 Cal should be at a moderate pace
scale the 12/9 cal to a distance you can sprint
B. AMRAP 12 (AMRAP – Rounds and Reps)
30 DB Thrusters
15 Burpee over DB
30 DB Deadlifts
Rest :30