The Gym Lake Highlands – 3-Cardio
Run: Metcon (No Measure)
Short Intervals
EMOM x 10
50m sprints
-Rest 3:00-
EMOM x 10
50m sprint
Row: Metcon (No Measure)
Steady State
30m easy row
Bike: Metcon (No Measure)
Medium Intervals
5x 3:00 bike
Rest 2:00
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