The Gym Lake Highlands – 5-At Home
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 5 DB Suitcase DL + 5 DB Sumo DL + MAX Alt. Step-Ups in remaining time
MIN 2 – 5 DB Strict Press w/:02 pause overhead + Tuck Hold in remaining time
MIN 3 – :30 Single-Unders + :30 Up-Downs
Strength
Metcon (No Measure)
4 ROUNDS FOR QUALITY
20 Banded Pull-Aparts
20 Banded Hammer Curls
20 Banded Tricep Push-Downs
-Rest 1:30 b/t Sets-
(No Measure)
Workout
REX KWAN DO (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
9 DB Power Cleans (50/35)|(35/20)
7 DB Push Press
5 Burpee Box Jumps (24/20)
*Every 2:00 including 0:00 complete 35 Double Unders.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
5 DB Power Cleans (50/35)|(35/20)
4 DB Push Press
3 Burpee Box Jumps (24/20)
*P1 works through one full round. P2 completes 35 Double Unders and Max Plank Hold.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)