The Gym Lake Highlands – 3-Cardio

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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