The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
For Time @75%
AB 20 Cals
20 Air Squats
15 Abmat Sit-ups
Rest 2mins
For Time @ 80%
AB 20 Cals
15 Pause Squat Jumps
15 Knee to Elbows
Rest 2mins
For Time @85%
Ab 20 Cals
15 DB Thrusters
15 Tuck Ups
*with the increased percentages show an
Strength
Back Squat (5×4)
20X1 Tempo
4,3,2,3,4
Rest 2mins between sets
These should be tough sets today
Workout
Metcon (6 Rounds for calories)
Every 2min x 6 Sets:
Assault Bike 12sec Sprint @100%
Pay attention to your MAX watts, RPMS, and calories
Finisher
Metcon (Weight)
3 Rounds:
1) KB Mixed Rack Suitcase Walking Lunge: 16 steps, switch arms halfway*
-rest 45 seconds
2) Banded Plank Hold: 60sec
-rest 45 seconds
3) Alternating DB Bicep Curl to Press: 6-8/arm
*On the carry, one arm will hold a KB in the Front Rack, while the other is in the Suitcase Position