The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
400m jog
Into…
3 Rounds:
10 Leg Rocks (per side)
5 Inch worms
10 Single Arm Kb Snatch/arm
400m Jog
Strength
Strict Press
On an 8min Running Clock…
Build to a heavy 3 Rep
THEN…
Drop 20% and complete 2 sets of max reps
Workout
Metcon (4 Rounds for time)
4 Sets of Increasing Effort:
20 cal Row*
16 KBS
12 Single Arm Db Push Press, 6/arm
10 Rower Pike Ups (slow and in control)
-rest 90 seconds btwn sets-
*Row splits need to get faster with each set
**KB and DB Weight Should be heavy. Something you feel you could do unbroken fresh, but unsure about when tired
Finisher
Metcon (No Measure)
Tabata (8 sets of :20 work/:10 rest)
Mvt 1: Hammer Curls
Mvt 2: DB Bent Over Rows