The Gym Lake Highlands – 3-Fitness

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Metcon (No Measure)

3 Rounds:

500m Bike

:45 Plank

8 Push-up to Pike

8 Bootstrappers


Metcon (Weight)


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


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