Aamupäivä: 100 min

Warm up from TTP Engine
1.Run/walk 45"/15" for 5 min
2.Mobility
3.Running drills - 2 x 20 m each drill:
High knees
Butt kicks
Skipping
High skipping

Main set:
3 x 4 x 400 m run, rest 50 sec between reps and 4 min between sets. Pacing: 2,5 - 3,5 s/100 m slower than your 1 mile PR pace.
> Estimated from 25 s/100 m = 28-29 s/100 m

Times: 1.54, 1.55, 1.56, 1.55 / 1.53, 1.53, 1.53, 1.53 / 1.53, 1.51, 1.51, 1.51
160/183

Iltapäivä: 120 min

1.Skill
A. BMU practice for 30 min
10 bar muscle ups
B. HSW practice for 20 min

2.Weightlifting
A. Hang snatch (below the knee) – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 42,5 / 45 45 47,5

B.Strength
A. Back Squat – 4 x 4 @ 90% 4 RM, rest 3-5 minutes between sets.

3.Cool down
A. Easy assault bike for 5 minutes
B. Lunge or Thoracic Flow