The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
Every 60sec x 5 sets:
5 Ring Rows
10 Push-ups
15 Air Squats
+
Every 60sec x 5 Sets
30 Single Unders
10 Mountain Climbers
Strength
Metcon (Weight)
On a 12min Clock…
A1) KB Single Arm Complex:
6 Single Arm KB Deadlift + 5 KB Snatch +4 Single Arm KB Front Rack Reverse Lunges
*perform complex on both sides before moving on to A2
A2) 30-45sec Hollow Body Hold
x 3 sets
Workout
Metcon (Time)
For Time:
50/40 Cal Bike
30 Dual DB Front Squats
50/40 Cal Row
20 Dual DB Front Squats
400m Run
10 Dual DB Front Squats
*Weights on Front Squats must increase with each set (ex. 35, 45, 55)