The Gym Lake Highlands – 3-Cardio

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Run: Metcon (No Measure)

Short Intervals

EMOM x 10

50m sprints

-Rest 3:00-

EMOM x 10

50m sprint

Row: Metcon (No Measure)

Steady State

30m easy row

Bike: Metcon (No Measure)

Medium Intervals

5x 3:00 bike

Rest 2:00

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