The Gym Lake Highlands – 3-Cardio

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Run: Metcon (Time)

Medium Intervals

4x400m run

Rest 2:00 between 400s

Score is total time

Row: Metcon (Distance)


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