Simulation of the Day · Next: Thu 1 April
SANDBAG LUNGE & KETTLEBELL SANDWICH
3 rounds, with a 800 m run before each station: 50m Sandbag Lunges and 20 Kettlebell Swings (16/12 kg).
Grip & Grit 4.8 km run · 6 stations · 3 rounds Run 80% Strength 14% 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 · 3 rounds of
800m Run
50m Sandbag Lunges-
800m Run
20 Kettlebell Swings (16/12 kg)
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.