The Gym Lake Highlands – 5-At Home

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Warm-up

Warm-up (No Measure)

2x of

10 Skaters

10 Air squats

5 V rolls

5 Push-ups

10 Lateral hops

2x of

8 Prisoner good mornings

10/10 Arm circles

15 Heel/toe raises

Strength

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

6 SETS

2 Pausing Air Squats*

+

2 Jumping air squats

+

1/1 Pistol squat

*Athletes will pause :04 at bottom of squat :04 above the knee, before finishing the movement.

Workout

Metcon (AMRAP – Reps)

AMRAP x 12 MINUTES

10 SA DB Power Cleans (R)

10 SA DB Power Cleans (L)

20 Slam Balls (20/14) or 20 DB skiers

200m Run*