Simulation of the Day · Next: Thu 7 January
KETTLEBELL TO SANDBAG LUNGE
Buy-in: 30 Kettlebell Swings (16/12 kg). Then 3 rounds of 400 m run, 50m Farmers Carry and 25m Sled Pull. Cash-out: 50m Sandbag Lunges.
Grip & Grit 1.2 km run · 8 stations Run 45% Strength 49% Power 6%
Warm-up
5 minutes easy on the bike or rower.
30 seconds dead hang or farmers hold.
10 hip hinges and 10 shoulder rolls.
Main set
30 Kettlebell Swings (16/12 kg)
400m Run
50m Farmers Carry
25m Sled Pull-
400m Run
-
50m Farmers Carry
-
25m Sled Pull
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400m Run
-
50m Farmers Carry
-
25m Sled Pull
50m Sandbag Lunges
Finisher
2 minutes hang from a bar or hold a light carry to open up your grip.
Stretch forearms, lats and hips, 30 seconds each side.