The Gym Lake Highlands – 3-Cardio
Run: Metcon (No Measure)
Fartlek
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)
Tempo
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