Simulation of the Day · Next: Fri 26 March
BROAD JUMP TO SANDBAG LUNGE
Buy-in: 80m Burpee Broad Jumps. Then 4 rounds of 300 m run, 20 Wall Balls and 500m Row. Cash-out: 100m Sandbag Lunges.
Station Flow 1.2 km run · 10 stations Run 30% Engine 28% Strength 14% Power 28%
Warm-up
5 minutes easy jog.
1 light round of 3 stations: 5 reps or 10 m each.
3 × 100 m at race pace.
Main set
80m Burpee Broad Jumps
300m Run
20 Wall Balls
500m Row-
300m Run
-
20 Wall Balls
-
500m Row
-
300m Run
-
20 Wall Balls
-
500m Row
-
300m Run
-
20 Wall Balls
-
500m Row
100m Sandbag Lunges
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.