The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
Every 5 mins for 3 Sets Complete:
400m Run
20 Air Squats
15 Sit Ups
Strength
Back Squat Waves (6×2)
20X0 Tempo;
4,3,2,4,3,2
Rest 2 Mins between Sets
This rep scheme is known as a wave load. As the reps descend you increase your weight. The second time you perform a particular rep set, be sure to increase the load
Workout
Metcon (Weight)
16min EMOM:
Min 1: ALT Kb Front Rack Drop Lunges
Min 2: Hollow Body Hold
Min 3: Zottman Curls
Min 4: Max Cardio of Choice
KB Lunges: Stand on a 4-6″ step of plates so that you step down with each lunge