The Gym Lake Highlands – 3-Cardio
Run: Metcon (No Measure)
Medium Intervals
5x 600m run
Rest 2:00
Row: Metcon (No Measure)
Fartlek
25:00 Row
3:00 easy/2:00 fast
Bike: Metcon (No Measure)
Long Intervals
5x 2,000m Bike
Rest 3:00
Keep time consistent for each 2k
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