The Gym Lake Highlands – 3-Fitness

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Warm-up (No Measure)

3 Sets:

12/9 Cal Bike

10/10 Single DB StrictPress

10 Single DB Front Squat

5 Inch Worms + Push-up


Back squat

E2MOM x 10Min

4 Speed Squats (10X1)


10/10 Goblet Step-Down Reverse Lunges
*Squat weight should be light. Perfect form but explosive.

*Step down is from a 45# plate


Metcon (4 Rounds for time)

4 Sets:

50m Farmer’s Carry

15 Unbroken Wallballs (20/14)

10 Burpee Box Jumps

5 DB Thrusters

– Rest 90sec between sets

*Aim For repeated efforts

Score is Time for Each Round