The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
3:00 Cardio Choice
into…
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges
(No Measure)
Strength
Metcon (No Measure)
4 SETS
:45 Max DB Strict Press
-Rest :20-
:45 Max DB Push Press
-Rest :20-
1:00 Plank Hold
-Rest 1:00 b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
14 DB Bent Over Rows
7 Strict Pull-ups
14 Mt. Climber + Jump Over DBs*
1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB
(Score is Rounds + Reps)