The Gym Lake Highlands – 3-Cardio

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Run: Metcon (No Measure)

Fartlek

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

Row: Metcon (No Measure)

Long Intervals

3x2000m row

Rest 2:30 between 2000s

Bike: Metcon (No Measure)

Tempo

200 Cal bike TT

Jump: Metcon (No Measure)

3x of

20 heel/toe raises

Rest :30

EMOM x 5

:35 Singles

3x of

25 single leg singles

Rest :60 (after both legs)

Core: Metcon (No Measure)

EMOM x 3

1. :40 sit-ups

2. :40 flutter kicks

3. :40 Bicycle sit-ups

4. Rest