The Gym Lake Highlands – 3-Fitness

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Warm-up (No Measure)

4 Rounds:

20 Jumping Jacks

10 Alt. Lunges

10/10 Leg Rocks

Leg Rocks:


Metcon (10 Rounds for time)

10 Rounds for Time:

250m Row

5 Burpees over rower

25 Unbroken DU’s * or 40 Singles

– Rest 45 Seconds B/t rounds

*Any Break/trip up on DU/SU = Add 100m to your next row for the following round. Only one penalty per round


Metcon (No Measure)

4 Rounds:

10 Hanging Knee to Elbow

:30 Ring Support Hold (L Sit Optional)