The Gym Lake Highlands – 3-Fitness

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Warm-up (No Measure)

AMRAP x 8:

20 Jumping Jacks

5 Up-downs

20 Single Jump Rope

5 Inch Worms


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..)