The Gym Lake Highlands – 3-Fitness

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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