The Gym Lake Highlands – 3-Fitness

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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


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


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


Metcon (No Measure)

3 Sets:

10 Prone Tricep Extension @ 3030 Tempo

10 Seated Banded Rows at 3030 tempo