The Gym Lake Highlands – 3-Cardio
Run: Metcon (No Measure)
Steady State
30:00 easy run
Conversational pace
Row: Metcon (No Measure)
Medium Intervals
1,000m row
Rest 4:00
800m row
Rest 3:00
600m row
Rest 2:00
400m row
Bike: Metcon (No Measure)
Fartlek
21:00 Bike
2:00 easy/1:00 fast
Jump: Metcon (No Measure)
EMOM x 10
:40 Singles
Core: Metcon (No Measure)
3x of
15 Hamstring curls on erg
20 Plank Shoulder Taps
50m Bear Crawl