The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK
2:00 Cardio Choice
20 DB Suitcase Lunges
15 DB Curl to Press
10 Up-Downs
(No Measure)
Strength
Metcon (Weight)
4 SETS FOR QUALITY
12/12 Single DB Crossbody Romanian Deadlifts
20 Alt DB Goblet Cossack Squats
-12:00 Time Cap-
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 Sets:
15 Cal Row
12 Russian KBS (Heavy)
9 DB Step Ups (Right Leg)
9 DB Step Ups (Left Leg)
– Rest 90 seconds between sets
*Use two dbs for the step ups