The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
500m row/750m bike/400m run
2x
10 PVC Good Mornings
10 Trunk twists
10 PVC Overhead squats
Workout
1: Metcon (Time)
Complete 8 rounds for time of:
1k row*
:60 rest
Hard cap 40:00
*1k run/2,500m bike
Metcon (Time)
Complete 15 rounds of the following for time:
10/8 Cal bike*
10 Push-ups
10 Sit-ups
Hard cap 40:00
*12/10 cal row, 200m run
Metcon (AMRAP – Rounds)
E2MOM x 20
200m run*
12 KBS
*250m row, 600m bike
Metcon (AMRAP – Reps)
10:00 Row, bike, or run for meters
20:00 AMRAP of
2 Pull-ups
3 Devil’s press
4 Power cleans
5 Box jumps
6 Deadlifts
7 Air squats
8 Double unders
9 Second handstand hold
10:00 Row, bike, or run for meters