The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
2:00 Cardio of Choice
Into
3 Sets:
10 Kang Squats
10 Ring Rows
10 Knee Raises
Strength
Back Squat
On a 10min clock…
Build to a heavy 8 Rep
THEN…
Drop 20% and complete 2 sets of max reps
Workout
Metcon (AMRAP – Reps)
9 min continuous grind- Move with purpose
5 Renegade Row
10 Db Lunges
5 Strict Toes to Bar
4 Wall Walks *
*If unable to perform a wall walk, you will do :45 elbow to top of push-up planks
*Choose moderate Db weight
*Move with intention on this. Goal is to accumulate as many GOOD reps as possible, not an AMRAP where you move as fast as possible
*Quality over quantity
Finisher
Metcon (No Measure)
ON A 5:00 RUNNING CLOCK…
3:00 Max Weighted Deadbugs
Immediately into…
2:00 of Max Russian Twists
(No Measure)