The Gym Lake Highlands – 2-Strength
Warm-up
Warm-up (No Measure)
2x of
6 Slow Mt Climbers
5 Hindu push-ups
5 Side lunges
5 Skiers
5:00 of slow jogging
2x of
10 Air squats w arms overhead
10 Child’s pose shrugs
10 Child’s pose lift offs
5 Push-ups
Strength
Metcon (No Measure)
Max reps* of:
– Single arm split stance DB/KB row
– Single leg get up
Then
:45 Side plank (each side)
2x: :30 Hollow hold
Then
Max reps** of:
– Single arm split stance DB/KB row
– Single leg get up
Then
:45 Side plank (each side)
2x: :30 Hollow hold
*Max reps= the most reps you can perform with close to perfect form. As soon as your form starts to break down, stop. Depending on the weight you have this could be 5 reps or 30.
**The second time through your goal is to repeat around 75% of your first effort.
Metcon (No Measure)
3x of
10/10 Deficit step ups
10-15 Deadbug pull-overs
:45 Panama Plank
– Deficit step ups: (first exercise) https://www.instagram.com/p/B-SadrdF2RU/?utm_source=ig_web_copy_link
– Deadbug pullovers: (second exercise) https://www.instagram.com/p/B95d3P1nxGM/?utm_source=ig_web_copy_link
– Panama plank: (first exercise) https://www.instagram.com/p/B8-QHPqn0IP/?utm_source=ig_web_copy_link