Simulation of the Day · Next: Sun 4 April
SQUAT & ROW SANDWICH
3 rounds, with a 1 km run before each station: 20 Goblet Squats (16/12 kg) and 500m Row.
Easy Pace 6 km run · 6 stations · 3 rounds Run 82% Engine 11% Strength 7%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set · 3 rounds of
1000m Run
20 Goblet Squats (16/12 kg)-
1000m Run
500m Row
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.