The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
AMRAP x 8:
20 Jumping Jacks
5 Up-downs
20 Single Jump Rope
5 Inch Worms
Workout
Metcon (Time)
2 Sets:
600m run @ moderate pace,
Rest 45sec
200m run @ fast pace*,
Rest 90sec,
400m run @ moderate pace,
Rest 45sec,
200m run @ fast pace,
rest 90sec,
300m run @ moderate pace,
rest 45sec,
200m run @ fast pace,
Rest 3mins
*Your target pace for all 200m intervals is your 1-mile goal pace.
Cool Down
Metcon (No Measure)
5min foam roll calves, hamstrings and low back
5min Stretching (standing calf stretch, seated forward fold, etc..)