Simulation of the Day · Next: Sun 8 November
JUMP ROPE & ROW SANDWICH
3 rounds, with a 1 km run before each station: 75 Double Unders and 500m Row.
Easy Pace 6 km run · 6 stations · 3 rounds Run 84% Engine 16%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set · 3 rounds of
1000m Run
75 Double Unders-
1000m Run
500m Row
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.