The Gym Lake Highlands – 3-Fitness
Warm-up
Metcon (No Measure)
3 Rounds:
500m Bike
:45 Plank
8 Push-up to Pike
8 Bootstrappers
Strength
Metcon (Weight)
EMOM x8
3 Reps Back squat every minute (SPEED WORK) @ 10X1
*Load with 55% of 1RM only
*THis will feel light and the point is to develop great speed from the bottom of the squat
Workout
A: Metcon (No Measure)
Every 4mins x 4 Sets:
350m Row
12 Unbroken DB Push Press (Challenging weight)
4-6 Strict Pull-ups
-Rest 4mins before moving to B
B: Metcon (No Measure)
Every 4mins x 4 Sets:
300m Run
20 Hollow Rocks
10 Dips
*Sets for both A and B should take between 2-3mins. Scale back the reps if the sets take longer than 3mins