The Gym Lake Highlands – 3-Cardio

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Run: Metcon (No Measure)

Medium Intervals

5x400m run

Rest 2:00 between 400s

Row: Metcon (Time)


25:00 of 4:00 steady/1:00 fast*

*Fast pace should be at least :30 faster than steady

Bike: Metcon (No Measure)

Long Intervals

3x 30 Cal bike

Rest 2:30

Jump: Metcon (No Measure)

3x of

30 Slow singles w tall jump

Rest :30

3x of

40 singles w lateral hop

Rest :30

3x of

:40 on/:20 off plate hops

Core: Metcon (No Measure)

Tabata Russian Sit-ups

Rest 2:00

EMOM x 4

:30 Deadbugs