The Gym Lake Highlands – 2-PWRHR
Warm-up
Warm-up (No Measure)
Cardio of choice x 3mins
+
3 Sets
30m Dual Bottoms UP KB Rack Carry
10 Ring Face Pulls (2sec Pause at Top)
20 Plank walk ups
Workout
A: Metcon (Time)
For Time:
25-20-15*
Cal Row
Single Arm DB Push Press L (50/35)
Weighted Sit Ups (25/15)
Single Arm DB Push Press R
Rest 2mins before beginning B
Female Row cals: 20-16-12
B: Metcon (Time)
For Time:
15-20-25
Cal Bike
Single Arm DB Floor Press L (50/35)
DB Russian Twists 50/35 (R+L=1 rep)
Single Arm DB Floor Press R
Extra Accessory
Metcon (No Measure)
4 Sets Superset:
6-8/arm Half Kneeling DB Press
30sec rest
10-12 standing bent over rows
30sec rest