WLC workouts for week 3

Day 1:
Run/Row/Ride (your choice)
2 min easy
2 min HARD
1 min easy
1 min HARD
2 min easy
2 min HARD
2 min cool down

Day 2:
Easy cardio/metabolic conditioning of your choice. Minimum of 10 minutes. Keep heart rate in recovery range. Finish feeling good and fresh, not tired and wiped out.

Day 3:
Run/Row/Ride (your choice)
2 min warm up
7 min HARD
2 min cool down

Day 4:
Easy cardio/metabolic conditioning of your choice. Minimum of 10 minutes. Keep heart rate in recovery range. Finish feeling good and fresh, not tired and wiped out.

Day 5: Run/Row/Ride (your choice)
warm up
Repeat up to 8 times:
30” hard
90” easy
cool down

Day 6:
2 min burpees
2 min run (1 min out & 1 min back)
1 min rest
2 min burpees
2 min run (1 min out & 1 min back - try to make it as far as you did the first time)

Day 7:
Easy cardio/metabolic conditioning of your choice. Minimum of 10 minutes. Keep heart rate in recovery range. Finish feeling good and fresh, not tired and wiped out.