The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
3 Sets:
20 Banded Glute Bridges (1sec Pause @ top)
4 SA KB Front Rack Squats @30X0/arm
5 Ring Rows @ 3030 tempo
Strength
Deadlift (4-4-3-3)
3030 Tempo
*Build with each set this week
Workout
Metcon (Time)
For Time @ HIGH EFFORT:
30 Unbroken Wall Balls
15 Unbroken KB Snatch (R)
15 Unbroken KB Snatch (L)
Row 500/400m
20 Unbroken Wall Balls
12 Unbroken KB Snatch (R)
12 Unbroken KB Snatch (L)
Run 400m
10 Unbroken Wall Balls
9 Unbroken KB Snatch (R)
9 Unbroken KB Snatch (L)
*Ideally you would use a weight similar to 20/14# WB and 53/35# Kb but the priority is the work be done unbroken