The Gym Lake Highlands – 3-Cardio

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Run: Metcon (No Measure)


15:00 Tempo run

Pace should be faster than conversational

Row: Metcon (No Measure)

Short Intervals

5x of 175m sprint

5x of 150m sprint

5x of 125m sprint

Rest :60 between each sprint

Bike: Metcon (No Measure)

Steady State

30:00 Easy bike

Conversational pace

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)

3x of

15 Hamstring curls on erg

20 Plank Shoulder Taps

50m Bear Crawl