Simulation of the Day · Next: Fri 8 January

BROAD JUMP TO WALL BALL

Buy-in: 80m Burpee Broad Jumps. Then 3 rounds of 300 m run, 50m Farmers Carry and 15m Sled Push. Cash-out: 100 Wall Balls.

Station Flow 900 m run · 8 stations Run 32% Strength 23% Power 45%

Warm-up

5 minutes easy jog.
1 light round of 3 stations: 5 reps or 10 m each.
3 × 100 m at race pace.

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.