The Gym Lake Highlands – 3-Cardio

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Run: Metcon (No Measure)


30:00 Run

3:00 easy/1:00 fast

Row: Metcon (No Measure)

Long Intervals

3x 8:00 Row

Rest 3:00

Keep meter count consistent for each 8:00 interval

Bike: Metcon (No Measure)


15:00 tempo ride

Pace should be faster than conversational

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)

3x of

15 Hamstring curls on erg

20 Plank Shoulder Taps

50m Bear Crawl