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Simulation of the Day · Next: Tue 20 April

WALL BALL PYRAMID

Pyramid: 10-20-30-20-10 Wall Balls. After each step: 20 Kettlebell Swings (16/12 kg), then a 400 m run (no run after the last step).

Lower Body 1.6 km run · 10 stations Run 55% 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

  1. 10 Wall Balls
  2. 20 Kettlebell Swings (16/12 kg)
  3. 400m Run
  4. 20 Wall Balls
  5. 20 Kettlebell Swings (16/12 kg)
  6. 400m Run
  7. 30 Wall Balls
  8. 20 Kettlebell Swings (16/12 kg)
  9. 400m Run
  10. 20 Wall Balls
  11. 20 Kettlebell Swings (16/12 kg)
  12. 400m Run
  13. 10 Wall Balls
  14. 20 Kettlebell Swings (16/12 kg)

Finisher

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

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