The Gym Lake Highlands – 3-Cardio

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Run: Metcon (No Measure)


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