The Gym Lake Highlands – 3-Cardio
Run: Metcon (No Measure)
Short Intervals
5x 100m sprint
5x 80m sprint
5x 60m sprint
Rest :60 between each sprint
Row: Metcon (No Measure)
Steady State
30:00 Easy row
Conversational pace
Bike: Metcon (No Measure)
Medium Intervals
25 Cal bike
rest 4:00
20 Cal bike
rest 3:00
15 Cal bike
rest 2:00
10 Cal bike
Jump: Metcon (No Measure)
3x of
30 Slow singles w tall jump
Rest :30
3x of
40 singles w lateral hop
Rest :30
3x of
:40 on/:20 off plate hops
Core: Metcon (No Measure)
3x of
10/10 Turkish sit-ups
:25 Copenhagen plank
50m one arm farmers carry