Simulation of the Day · Next: Sat 3 April

GRIP & GRIND

Grip strength. 5 Rounds.

Grip Strength 3 km run · 5 stations · 5 rounds Run 68% Strength 32%

Warm-up

5 minutes easy jog or bike.
2 × 200 m run, building from easy to race pace.
10 air squats, 10 lunges and 10 arm circles each way.
1 light round of the first two stations: 5 reps or 10 m each.

Main set · 5 rounds of

600m Run
100m Farmers Carry (Heavy)

Finisher

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