The Gym Lake Highlands – 3-Fitness

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Warm-up

Warm-up (No Measure)

10 Cal row

50 Singles

10 Mt Climbers

10 Cal row

50 Singles

10 Side lunges

Workout

Metcon (Time)

Complete for time

1k Run

Then 3 rounds of

10 Russian sit ups

10 Rainbow slams

10 Wall balls

Then

1k Run
16:00 Time cap

Front Squat (3×8 Every 90 sec)

Metcon (AMRAP – Reps)

2x 3:00 AMRAP of

8/6 Cal bike

8 Up/downs

Rest :60 between AMRAPs

Finisher

Metcon (No Measure)

3x of

10 Barbell curls

10 Hanging leg raises

5 Half kneeling windmills