The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
EMOM x 9mins
Min 1: 12 Overhead Plate sit ups
Min 2: 30sec Bike/Row @ moderate effort
Min 3: 12 Cossacks Squats
Workout
Metcon (9 Rounds for time)
10min x 3 Sets:
0-3mins:
Complete 200m Row + 12 Burpees
– rest remaining time
3-6 mins:
Complete 300m Row + 8 Single Arm Russian KBS/side
-rest remaining time
6-9mins:
Complete 200m Run + 8 Single Arm DB Thrusters/side
-rest remaining time
*Rest 1min additionally at 10min mark and then begin again
*All segments are for time
Finisher
Warm-up (No Measure)
3 Rounds:
12 Hanging Oblique Raises/side
9 Side Plant Rotations/side
60sec Wall Sit