The Gym Lake Highlands – 3-Fitness

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Warm-up

Warm-up (No Measure)

3:00 Row or bike

2x of

10 Over the moon

10 Air squats

5 V rolls

Workout

Sumo Deadlift (8 Sumo Deadlifts every 2:00 x 3)

Metcon (AMRAP – Reps)

10:00 AMRAP of

6/4 Arms only bike cal

6/6 SA KB step ups

30 Flutter kicks

Metcon (AMRAP – Reps)

4 Rounds for time of

200m run

10 toes to bar

10 DB thrusters

Finisher

Metcon (No Measure)

3x of

7 Plate transfers

10 Hollow rocks

5 Pretzel makers