The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
Row 5mins Easy
*sprint last 10sec of each minute
+
2 sets:
15 light Russian KBS
5 Box Jump Step Down
Strength
Metcon (Weight)
On a 12min Clock:
3 Sets:
12-15 Dual KB Sumo Stance Deadlifts
-3010 Tempo
6-8 Sumo Stance Good Morning (barbell and weight optional here)
-3010 Tempo
Rest as needed
Workout
Metcon (AMRAP – Rounds and Reps)
14min- INCREASE tempo after 7mins:
Assault Bike 1min Moderate
20m Dual KB Rack Carry (Heavy)
Row 1 min Moderate
6 Strict Knees to Elbow
Run 1 Min moderate
6 Alternating KB Goblet Lunges