The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
EMOM 9:
Min 1: :40 Air Squats with Plate
Min 2: :40 Push-up to Pike
Min 3: :40 World’s Greatest Stretch
Strength
Metcon (Weight)
E2MOM for 12mins:
4 Speed Back Squats (1OX1)
*Use 55-60% of 1RM
The priority here is still maintaining speed out of the bottom.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES*
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups
-Rest 1:00-
AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups
-Rest 1:00-
AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups
*Restart each AMRAP from the beginning.
(Score is Rounds + Reps)
*Each leg is its own rep