Simulation of the Day · Next: Sun 17 January
SQUAT LADDER II
Ladder: 10-20-30-40 Goblet Squats (16/12 kg). After each step: 50m Farmers Carry, then a 800 m run (no run after the last step).
Easy Pace 2.4 km run · 8 stations Run 63% Strength 37%
Warm-up
5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.
Main set
10 Goblet Squats (16/12 kg)
50m Farmers Carry
800m Run-
20 Goblet Squats (16/12 kg)
-
50m Farmers Carry
-
800m Run
-
30 Goblet Squats (16/12 kg)
-
50m Farmers Carry
-
800m Run
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40 Goblet Squats (16/12 kg)
-
50m Farmers Carry
Finisher
Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.