Simulation of the Day · Next: Sat 14 November

KETTLEBELL COMPANION

Hip drive for sled and broad jumps. 5 Rounds.

Hip Power 2 km run · 10 stations · 5 rounds Run 64% Power 36%

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

400m Run
20 Kettlebell Swings (16/12 kg)
10 Box Jumps

Finisher

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