The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
5mins Cardio of Choice
Straight into…
2X
20 Jumping Jacks
5/5 World’s Greatest Stretch
:20 Dead Hang
Cardio
Metcon (Distance)
5 Sets on Assault Bike:
1min easy (arms only)
1min moderate
1min easy (arms only)
1min fast
1min easy (arms only)
— rest 1min b/t sets
Metcon (No Measure)
12min EMOM:
Min 1: :30 Singles
Min 2: 3 Burpees
*Every Cycle add 3 additional Burpees (3,6,9,12,15,18)
*If athlete fails to complete burpees in allotted time, decrease previous number and stay at that number for remainder of EMOM
Optional Finisher
Metcon (No Measure)
Tabata (:20 work; :10 rest)
Forearm to Pushup Plank
*Alternate which arm initiates from forearm to the top of the pushup