The Gym Lake Highlands – 3-Cardio
Run: Metcon (No Measure)
Tempo
3 mile run TT
Row: Metcon (No Measure)
Short Intervals
10x250m row
Rest 1:00 between 250s
Bike: Metcon (No Measure)
Steady State
3x 12:00 easy bike (40-50 RPMs)
Rest 3:00
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)
EMOM x 3
1. :40 sit-ups
2. :40 flutter kicks
3. :40 Bicycle sit-ups
4. Rest