The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
EMOM x 3
:40 singles
EMOM x 3
5 KB side lunges
10 KB swings
Workout
Metcon (No Measure)
Complete the following for quality
200m row
Rest :60
300m row
Rest :60
400m row
Rest :60
500m row
Keep your SPM and your pace consistant throughout.
Deadlift (3×8 Deadlift. Every 90 seconds)
Metcon (AMRAP – Reps)
12:00 AMRAP of
10 Sumo deadlifts
5 Pull-ups
5 Hanging leg raises
10 Cal bike
Metcon (No Measure)
3x of
20 Alt V ups
8/8 Side plank reach throughs
15 Hamstring curls on the erg