The Gym Lake Highlands – 3-Fitness
Daily-5 Warm-Up
Warm-up (No Measure)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift
(No Measure)
Strength
Metcon (Weight)
4 SETS ON A 12:00 CLOCK…
A1) DB Glute Bridge Floor Press, 6-10 reps
– 30X0 Tempo
Straight into…
A2) Push-ups, 20sec AMRAP
Straight into…
A3) Chin Over Bar Pull up Hold, 30sec
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 Sets @ Tough Effort
20/15cal Bike
14 KB Deadlifts (heavy)
14 DB Push Press (heavy)
7 Knees to Elbow
-Rest 60 seconds between sets
Finisher
Metcon (No Measure)
ALTERNATING TABATA (:20 ON / :10 OFF)
MVMT 1 – Bicep Curls
MVMT 2 – Tricep Extension
(No Measure)