Simulation of the Day · Next: Fri 4 December

WALL BALL TO SLED PUSH

Buy-in: 75 Wall Balls. Then 4 rounds of 300 m run, 20m Burpee Broad Jumps and 250m Row. Cash-out: 50m Sled Push.

Station Flow 1.2 km run · 10 stations Run 39% Engine 18% Strength 9% Power 35%

Warm-up

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

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