The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
Amrap 10mins:
1:00 Cardio of Choice
4 Inch Worms + Push-up
10 Jumping Air Squats
4 Ring Rows + :10 Isometric Hold on last rep
Cardio Pump
Metcon (Distance)
16min clock:
Row continuously @ moderate pace
*at the 4,8,12, and 16min mark get off the rower and complete
10 Parallette Push-ups
10 KB Crush Grip Floor Press
10 Bench Dips
Rest 3mins before next portion
Metcon (Calories)
16min clock:
Bike continuously @ moderate pace
*At the 4,8,12, and 16min mark get off the bike and complete
10 Supinated Body Rows
10 Kb Horn Bicep Curls
10 Banded Face Pulls