The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
3 Sets:
5 Inch Worms
10m Lateral band Walks
20sec KB Front Rack Split Stance Half Squat/leg
Strength
Back Squat (4×5)
22X1 Tempo
5,5,5,5
Every 3mins
*Work at a moderate weight for all sets
Week 1/4 of New Cycle
Metcon (Weight)
Barbell Complex:
3 Good Mornings @ 3111 tempo
6 Back Rack Walking Lunge Steps
3 Kang Squats
Rest 2mins x 3 sets
*Drop loads significantly from the previous section and slow down and focus on positions and range of motion
Workout
Metcon (3 Rounds for reps)
AMRAP x 5:
100m Run
10 Hand Release Push-ups
5 Box Jump Step Downs (24/20)
Rest 2mins
AMRAP x 5:
9 cal AB
12 Air Squats
9 Sit-ups
Rest 2mins
AMRAP x 5:
150m Row
5 Burpee Over Rower
7 Knees to Elbow