The Gym Lake Highlands – 3-Cardio

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Run: Metcon (No Measure)

Long Intervals

5x 800m run

Rest 3:00

Row: Metcon (No Measure)


5k Tempo row

Keep a fast pace that you can maintain for all 5k

Bike: Metcon (No Measure)

Short Intervals

15x 5 Cal bike sprint

Rest :60

Jump: Metcon (No Measure)

3x of

30 Plate hops

30 Lateral hops

3x of

100 unbroken singles

If you break, subtract 30 and start again.

Core: Metcon (No Measure)

3x of

30 Plank shoulder taps

10 Single leg hip thrusters

15 no arm sit-ups