The Gym Lake Highlands – 3-Fitness

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Warm-up

Warm-up (No Measure)

2x of

8 ground to overhead w plate

8 over the moon w plate

8 squats w plate

8 russian sit-ups w plate

Workout

Metcon (Time)

Complete for time

20/16 Cal bike

20 Wall ball sit-ups

20 Push-ups

20 Box jumps

15/12 Cal bike

15 Wall ball sit-ups

15 Push-ups

15 Box jumps

10/8 Cal bike

10 Wall ball sit-ups

10 Push-ups

10 Box jumps
12:00 Time cap

Metcon (No Measure)

3×10 Front Squat

Every 90 Sec

Metcon (AMRAP – Reps)

6:00 AMRAP of

175M Row

4 Burpees over the erg

Finisher

Metcon (No Measure)

3x of

: 30 side plank (each side)

12 Hamstring curls on the erg

5 V rolls