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Simulation of the Day · Next: Fri 23 April

STATION CIRCUIT III

5 rounds, no rest between stations: 500m Row and 25m Sandbag Lunges and 30 Wall Balls, then a 300 m run.

Station Flow 1.5 km run · 15 stations · 5 rounds Run 31% Engine 29% Strength 14% Power 26%

Warm-up

5 minutes easy jog.
1 light round of 3 stations: 5 reps or 10 m each.
3 × 100 m at race pace.

Main set · 5 rounds of

  1. 500m Row
  2. 25m Sandbag Lunges
  3. 30 Wall Balls
  4. 300m Run

Finisher

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.

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