The Gym Lake Highlands – 3-Cardio
Run: Metcon (No Measure)
Medium Intervals
800m run
-Rest 4:00
600m Run
– Rest 3:00
400m Run
– Rest 2:00
200m Run
– Rest 1:00
Row: Metcon (Time)
Fartlek
21:00 Row
2:00 easy/1:00 fast
Bike: Metcon (No Measure)
Long Intervals
3x 8:00
Rest 3:00
Keep calorie count consistant for each 8:00 interval
Jump: Metcon (No Measure)
3x of
20 heel/toe raises
Rest :30
EMOM x 5
:40 Singles
3x of
25 single leg singles
Rest :60 (after both legs)
Core: Metcon (No Measure)
3x of
10/10 Turkish sit-ups
:25 Copenhagen plank
50m one arm farmers carry