The Gym Lake Highlands – 2-PWRHR
Warm-up (No Measure)
A. General
Easy 200-400m run
B. Specific (Running drills)
3 Rounds:
25′ High Knees
25′ Butt Kicks
B. Specific (DBs)
3-6 DB push press, heels stay on ground
3-6 DB Thruster, Heels stay on ground
3-6 DB devil press, heels stay on ground
Performing these reps with heels on ground will promote posterior chain engagement and an effective drive into the ground.
Metcon
A: Metcon (Time)
4 rounds for time @2×50/35lbs
30 DB Push Press
200m Run (or 200m Row)
20 DB Thrusters
200m Run
10 DB Devils Press
200m Run
Extra Accessory
Metcon (Checkmark)
Conditioning
EMOM 10minutes
10 Cal Assault Bike @90%