The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
EMOM 9:
Min 1: 10 banded pull-aparts and 10 banded pass throughs
Min 2: 5 Lunge + Lunge + Up-down
Min 3: 10 Jumping Jacks + :15 Active Hang on Rig
Strength
Back Squat
On an 10min clock…
Build to a heavy 10 Rep
THEN (after 10min cap)…
Drop 20% and complete 2 sets of max reps back squats
– rest 2min between sets
Workout
Metcon (Time)
For Time:
400m Run
30 Renegade Row* (moderate weight)
200m Run
30 Knees to Elbow
400m Run
*Row with R arm + Row with L arm + push-up = 1 rep
*For the renegade row the db weight should be something you could do 5-10 unbroken when fresh
Finisher
Metcon (No Measure)
3 Sets:
20 Front and Lateral Db Raises (10/10)
-Rest 60 seconds
1:00 Glute Bridge Hold
– Rest 60 seconds