The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
2:00 Cardio Choice
into…
EMOM x 4 MINUTES
:30 Burpees / :30 Deadbugs
(No Measure)
Strength
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
10 Alt. DB Box Step ups
12 DB Goblet Squats
14 DB Slides
-Rest 1:00-
AMRAP x 4 MINUTES
10Alt. DB Box Step ups
12 DB Goblet Squats
14 DB Slides
(Score is Rounds + Reps)
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – :45 Alt Cossack Squats
MIN 2 – :45 Cardio Choice
MIN 3 – :45 Sit-Ups
(Score is Total Sit-Ups)
Finisher
Metcon (No Measure)
5 SETS (:20 ON / :10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB OH Tricep Extension
(No Measure)