The Gym Lake Highlands – 3-Fitness

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Row or bike

2x of

10 Jumping jacks

10 Kip swings on the rig

5 Skiers

Workout

Back Squat (6 Back Squats Every 2:00 x 4)

A: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

DB Curtsy Squats*

Push-ups

Rest 4mins then move to B
*For the curtsy squats you will perform 10R, 10L, 9R, 9L, etc…

10min Hard Cap

B: Metcon (Time)

1-2-3-4-5-6-7-8-9-10

WallBalls

Up-Down Box Jumps

Rest 4mins then move to C
10min Hard Cap

C: Metcon (Time)

800m-600m-400m-200m

Row

Run
*20min Hard Cap

Finisher

Metcon (No Measure)

3x of

7 Plate transfers

10 Hollow rocks

5 Pretzel makers