The Gym Lake Highlands – 2-Strength

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Warm-up

Warm-up (No Measure)

2x of

6 Slow Mt Climbers

5 Hindu push-ups

5 Side lunges

5 Skiers

5:00 of slow jogging

2x of

10 Air squats w arms overhead

10 Child’s pose shrugs

10 Child’s pose lift offs

5 Push-ups

Strength

Metcon (No Measure)

Max reps* of:

– Single arm split stance DB/KB row

– Single leg get up

Then

:45 Side plank (each side)

2x: :30 Hollow hold

Then

Max reps** of:

– Single arm split stance DB/KB row

– Single leg get up

Then

:45 Side plank (each side)

2x: :30 Hollow hold
*Max reps= the most reps you can perform with close to perfect form. As soon as your form starts to break down, stop. Try to increase your reps from last week. Depending on the weight you have this could be 5 reps or 30.

**The second time through your goal is to repeat around 75% of your first effort.

Metcon (No Measure)

3x of

10/10 Deficit step ups

10-15 Deadbug pull-overs

:45 Panama Plank