The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
3 Sets
5 SA Db Press + 20m OH Carry/Side
5 Single Arm DB OH Reverse Lunge/side
6-8 Ring Rows
Metcon (No Measure)
Every 4mins x 4 Sets:
350m Row
12 Db Push Press (UB and Challenging Weight)
4-6 Strict Pull-ups
Rest 4min after 4 sets
Then…
Every 4mins x 4 Sets:
300m RUn
20 Hollow Rocks
10 Dips