The Gym Lake Highlands – 2-Strength

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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