The Gym Lake Highlands – 3-Fitness

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Warm-up (No Measure)

EMOM x 3

:40 singles

EMOM x 3

5 KB side lunges

10 KB swings


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