Simulation of the Day · Next: Fri 20 November

CARRY TO ROW

Buy-in: 200m Farmers Carry. Then 3 rounds of 400 m run, 15m Sled Pull and 25m Sandbag Lunges. Cash-out: 750m Row.

Station Flow 1.2 km run · 8 stations Run 41% Engine 14% Strength 46%

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.