The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
400m Run
into…
EMOM x 6 MINUTES
MIN 1 – :10 DB Push Press (Light load)
MIN 2 – :45 Single DB Front Squats*
*Hold DB Across Chest
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22 MINUTES
20 Up-Downs
1:00 Plank Hold
20 Ring Rows
1:00 Single DB Wall Sit hold
20 DB Floor Press
1:00 Cardio of choice
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Push-ups + Max Push-up Plank Hold
(No Measure)