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Simulation of the Day · Next: Fri 19 February

STATION CIRCUIT VIII

3 rounds, no rest between stations: 25m Sandbag Lunges and 500m Row and 15m Sled Pull, then a 400 m run.

Station Flow 1.2 km run · 9 stations · 3 rounds Run 43% Engine 30% Strength 28%

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 · 3 rounds of

  1. 25m Sandbag Lunges
  2. 500m Row
  3. 15m Sled Pull
  4. 400m Run

Finisher

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

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