The Gym Lake Highlands – 3-Cardio

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Run: Metcon (No Measure)

Medium Intervals

800m run

-Rest 4:00

600m Run

– Rest 3:00

400m Run

– Rest 2:00

200m Run

– Rest 1:00

Row: Metcon (Time)


21:00 Row

2:00 easy/1:00 fast

Bike: Metcon (No Measure)

Long Intervals

3x 8:00

Rest 3:00

Keep calorie count consistant for each 8:00 interval

Jump: Metcon (No Measure)

3x of

20 heel/toe raises

Rest :30

EMOM x 5

:40 Singles

3x of

25 single leg singles

Rest :60 (after both legs)

Core: Metcon (No Measure)

3x of

10/10 Turkish sit-ups

:25 Copenhagen plank

50m one arm farmers carry