The Gym Lake Highlands – 3-Fitness

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Warm-up (No Measure)

5mins Cardio of Choice

Straight into…


20 Jumping Jacks

5/5 World’s Greatest Stretch

:20 Dead Hang


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