The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
2:00 Cardio Choice
into…
EMOM x 8 MINUTES
Min 1: 4 Yoga Push-ups
Min 2: 20 Single Unders and 4 Up-downs
(No Measure)
Metcon (Weight)
4 SETS ON A 12:00 CLOCK
3/3 Slow KB Turkish Get-Ups
*After each set complete 12-15 ring dips
(Score is Weight)
Workout
Metcon (3 Rounds for time)
ON A 4:00 RUNNING CLOCK…
10 Hand Release Push-ups
20 Wall balls
50 Single Unders
-1:00 Rest-
ON A 6:00 RUNNING CLOCK…
20 Hand Release Push-ups
30 Wall Balls
100 Single Unders
-1:00 Rest-
ON AN 8:00 RUNNING CLOCK…
30 Hand Release Push-ups
40 Wall balls
200 Single Unders
(Score is Each Set for Time)
*In the remaining time of the running clock you will accumulate MAX cals on bike or rower
Finisher
Metcon (No Measure)
AMRAP x 5 MINUTES
20 Slow Deadbugs
20 Russian Twists*
*1 Rep = L + R
(No Measure)