The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
Pre-fatigue Pump
2-3 Sets:
5/5 Offset Push-ups (3 second negative each rep)
:45 Plank
10 Ring Face Pulls (1sec hold at top of each rep)
Cardio Pump
Metcon (Distance)
18min Clock:
Row Continuously @ moderate pace
*at the 3,9,15min mark get off of the rower and complete:
– 30 Bench Dips
*at the 6,12,18min mark get off of the rower and complete:
– 15 Hand Release Push-ups
rest 3mins before moving on to next portion
Metcon (Calories)
18min Clock:
Bike continuously @ moderate pace
*at the 3,9,15min mark get off the bike and complete:
– 15 Dual Hammer Curl to Press
*at the 6,12,18min mark get off the bike and complete:
-20 Ring Rows