Friday

The Gym Lake Highlands – 3-Fitness

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Warm-up

Warm-up (No Measure)

3 Sets:

100m

10 Bootstrappers

20 Cossack Squats

5/5 Single Arm Kb Clean (light)

10 Scap Pull-ups

Workout

Metcon (Time)

8 Sets:

400m Run

12 Goblet Curtsy Squats

10 Dual KB Cleans

8 Pull-ups

20 Russian Twists

Rest 60 b/t sets

Finisher

Metcon (No Measure)

3 Sets:

10 Db Tricep Skull Crushers

15 Crossbody Hammer Curls

10 Single Arm DB Bent Over Row/side