Aamu: 70 min

Warm up from TTP Engine
A. Run or run/walk (45”/15”) for 8 minutes.
B. 5 minutes of active mobility
C. Preparatory Running Drills
C1. 2 x 20m of high knees.
C2. 2 x 20m of butt kicks.
C3. 2 x 20m of skipping.
C4. 2 x 20m of high skipping (big extension!).

Main set: Lactate threshold
A. 3 x 4 x 400 m run w/50 sec rest between reps & 4 min rest between sets. Goal pacing: 27 - 26 s/100 m
Times: 1.47, 1.46, 1.47, 1.47, 1.45, 1.43,1.43, 1.44, 1.43, 1.41, 1.40, 1.39
164/186
Cool down: 10 min walking

Ilta: 60 min

Jacked gymnastics workout
1.Skill Circuit
A: Wall Facing Handstand Shoulder Shrugs (5 x 10-20 reps)
A: Ring Swings (5 x 5)
A: Ring Swings + Hips to Rings (5 x (1+1+1+1))
A: Ring Muscle-up Pull & Transition Drill (5 x (3+3))

2.Handstand Skill & Endurance
Back to Wall Handstand Back Steps to Bumper Plates (5 minute AMRAP)
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Scaling Option 3: Front support walks, 3 sets of 60 s continuous work

3.For quality:
3 x 20 sec hollow hold