The Gym Lake Highlands – 3-Cardio
Run: Metcon (Time)
Tempo
3 mile run Time Trial
Score is total time
Row: Metcon (Time)
Short Intervals
8x250m row
Rest 1:00 between 250s
Score is total time
Metcon (No Measure)
Steady State
3x 10:00 easy bike (40-50 RPMs)
Rest 3:00
This work should be at a conversational pace (i.e. you can hold a conversation while doing the work).
Jump: Metcon (No Measure)
3x of
30 Slow singles w tall jump
Rest :30
3x of
:40 on/:20 off plate hops
2x of
200 singles (everytime you break, subtract 20 singles from your current total)
Rest 2:00 between 200s
Core: Metcon (No Measure)
Tabata plank shoulder tap
Rest 2:00
Tabata superman