The Gym Lake Highlands – 3-Cardio
Run: Metcon (Time)
Medium Intervals
4x400m run
Rest 2:00 between 400s
Score is total time
Row: Metcon (Distance)
Fartlek
20:00 of 4:00 steady/1:00 fast*
*Fast pace should be at least :30 faster than steady.
Score is total distance
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)
EMOM x 5
:30 leg raises
Rest 2:00
EMOM x 4
:45 Plank