The Gym Lake Highlands – 3-Cardio
Run: Metcon (No Measure)
Steady State
3x 12:00 easy run
Rest 3:00 between runs
Row: Metcon (No Measure)
Medium Intervals
5x500m row
Rest 2:00 between 500s
Bike: Metcon (No Measure)
Fartlek
25:00 of 4:00 steady/1:00 fast*
*Fast pace should be at least 15 RPM higher than steady
Jump: Metcon (No Measure)
3x of
25 single leg singles
Rest :60 (after both legs)
3x of
100 singles
Rest :30
Core: Metcon (No Measure)
EMOM x 3
1. :40 sit-ups
2. :40 flutter kicks
3. :40 Bicycle sit-ups
4. Rest