The Gym Lake Highlands – 3-Cardio
Run: Metcon (No Measure)
Long Intervals
5x 800m run
Rest 3:00
Row: Metcon (No Measure)
Tempo
5k Tempo row
Keep a fast pace that you can maintain for all 5k
Bike: Metcon (No Measure)
Short Intervals
15x 5 Cal bike sprint
Rest :60
Jump: Metcon (No Measure)
3x of
30 Plate hops
30 Lateral hops
3x of
100 unbroken singles
If you break, subtract 30 and start again.
Core: Metcon (No Measure)
3x of
30 Plank shoulder taps
10 Single leg hip thrusters
15 no arm sit-ups