Simulation of the Day · Next: Mon 19 April

JUMP ROPE COUNTDOWN II

Runs get shorter: 1 km · 800 m · 600 m · 400 m · 200 m. Each run is followed by 75 Double Unders and 250m SkiErg.

Engine 3 km run · 10 stations Run 71% Engine 29%

Warm-up

5 minutes easy on the SkiErg or rower.
2 × 200 m run, building from easy to steady.
10 air squats and 10 arm circles each way.

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