The Gym Lake Highlands – 3-Fitness

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Warm-up (No Measure)

500m row

2x of

3x 5 steps monster walk

10 mini-band shoulder press

15/15 Leg swings


Metcon (No Measure)

EMOM x 15

1. :30 ground to overhead w plate

2. :30 Russian sit-ups w plate

3. 12/10 Cal row

Metcon (No Measure)

3×8 Shoulder press

Every 90 sec

Metcon (Time)

21-15-9 of

Air squats

Mt Climbers


Metcon (No Measure)

3x of

5 Half kneeling windmills

5 Pretzel makers

8 Side plank reach throughs