The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
3 Sets:
5 Inch Worms
-Rest 15 seconds
10 Stiff legged Db deadlifts
– Rest 15 seconds
10 SA DB Thruster
-Rest 45 seconds
Strength
Metcon (Weight)
On a 12min Clock…
A1) Deadlift, 41X0 Tempo
4,4,4,4
rest 60 seconds
A2) Weighted Pull-ups or Negatives
4-6 reps
rest 60 seconds
x 4 sets
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
2,4,6,8,10, etc…
DB Burpee Box Step Ups
Renegade Rows
Finisher
Metcon (Weight)
NFT:
100 Heavy Db Russian Twists