The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
EMOM x 9
Min 1: 12 Plate OH Sit-up
Min 2: 30sec bike/row @ moderate effort
Min 3: 5-7 Bootstrappers
Strength
Deadlift (5×5)
31X1 Tempo
*Focus on the Tempo and EXPLODING on the way up
**Keep weight light-moderate, Leave room to build over the next couple of weeks
Workout
Metcon (Time)
10min x 3 sets:
0-3min: Complete 200m Row +12 burpees
– Rest remaining time
3-6mins Complete: 600m Bike + 8 Single Arm Russian KBS/side
-Rest remaining time
6-9mins Complete: 200m Run + 8 Single Arm Db Thruster/side
-Rest remaining time
*Rest additional 1min to the 10min mark and begin again x 3 total sets (30mins)
*Time all sets and attempt to get them done as fast as possible
**KB/DB Athlete choice but ought to be challenging and unbroken
Finisher
Metcon (No Measure)
3 Sets:
10 Prone Tricep Extension @ 3030 Tempo
10 Seated Banded Rows at 3030 tempo