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Simulation of the Day · Tomorrow

WALL BALL TO LUNGE

Buy-in: 75 Wall Balls. Then 3 rounds of 200 m run, 25m Sandbag Lunges and 30 Kettlebell Swings (16/12 kg). Cash-out: 100m Walking Lunges.

Lower Body 600 m run · 8 stations Run 22% Strength 36% Power 42%

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. 75 Wall Balls
  2. 200m Run
  3. 25m Sandbag Lunges
  4. 30 Kettlebell Swings (16/12 kg)
  5. 200m Run
  6. 25m Sandbag Lunges
  7. 30 Kettlebell Swings (16/12 kg)
  8. 200m Run
  9. 25m Sandbag Lunges
  10. 30 Kettlebell Swings (16/12 kg)
  11. 100m Walking Lunges

Finisher

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

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