The Gym Lake Highlands – 3-Fitness

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Warm-up

Warm-up (No Measure)

2x of

8 ground to overhead w plate

8 over the moon w plate

8 squats w plate

8 russian sit-ups w plate

Workout

Metcon (No Measure)

E3MOM x 5

200m run

30 air squats

Metcon (No Measure)

8 Shoulder press

Every 90 seconds x 3

Metcon (No Measure)

EMOM x 10

1. :12 bike sprint

2. 5 Devil’s press

Finisher

Metcon (No Measure)

3x of

: 30 side plank (each side)

12 Hamstring curls on the erg

5 V rolls