Simulation of the Day · Next: Tue 22 December
SQUAT TO WALL BALL
Buy-in: 20 Goblet Squats (16/12 kg). Then 3 rounds of 200 m run, 20 Kettlebell Swings (16/12 kg) and 25m Walking Lunges. Cash-out: 75 Wall Balls.
Lower Body 600 m run · 8 stations Run 28% Strength 27% Power 45%
Warm-up
5 minutes easy jog or bike.
10 walking lunges and 10 bodyweight squats.
2 light sled lengths or 10 kettlebell swings.
Main set
20 Goblet Squats (16/12 kg)
200m Run-
20 Kettlebell Swings (16/12 kg)
25m Walking Lunges-
200m Run
-
20 Kettlebell Swings (16/12 kg)
-
25m Walking Lunges
-
200m Run
-
20 Kettlebell Swings (16/12 kg)
-
25m Walking Lunges
75 Wall Balls
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.