The Gym Lake Highlands – 3-Fitness

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Warm-up

Warm-up (No Measure)

10 Cal row

50 Singles

10 Mt Climbers

10 Cal row

50 Singles

10 Side lunges

Workout

Metcon (AMRAP – Reps)

3x 5:00 AMRAP of

12/9 Cal bike

50 Singles

20 Step ups

Rest :60 between 5:00 ARAPs

Metcon (No Measure)

8 Shoulder press

Every 90 seconds x 3

Metcon (No Measure)

EMOM x 10

10/8 cal row + 5 burpees

Finisher

Metcon (No Measure)

3x of

10 Barbell curls

10 Hanging leg raises

5 Half kneeling windmills