The Gym Lake Highlands – 3-Running/Rowing

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Warm up for at least 10:00 prior to either workout. Include around 5:00 of the exercise you’ll be doing (running or rowing) at an easy pace. Then get in at least 5:00 of your favorite calistenicts and/or stretches i.e. air squats, V-rolls, superman, Mt climbers, side lunges, jumping jacks, leg swings, etc.

Workout – HOME

Metcon (Time)

Running workout

5x 400m run

Rest 2:00 between 400s

Score is total time

Metcon (Time)

Rowing workout

5x 500m row

Rest 2:00

Score is total time
Here’s how you set up your monitor: