The Gym Lake Highlands – 3-Running/Rowing
Warm-up
Warm up for at least 10:00 prior to either workout. Include around 5:00 of the exercise you’ll be doing (running or rowing) at an easy pace. Then get in at least 5:00 of your favorite calistenicts and/or stretches i.e. air squats, V-rolls, superman, Mt climbers, side lunges, jumping jacks, leg swings, etc.
Workout – HOME
Metcon (Distance)
Running workout
Run :60/walk :60 x 15
Score is total distance
This is a 30 min workout. Run hard for :60 followed by :60 of easy walking. Score is total distance covered for all 15 rounds.
Metcon (Distance)
Rowing workout
Row :60 hard/:60 easy x 15
Score is total distance
This is a 30 min workout. Row hard for :60 followed by :60 of easy rowing. Score is total distance covered for all 15 rounds. Shoot for at least :30 difference between your fast pace and your easy pace i.e. 1:50 fast pace/2:20 easy pace.