AM: 70 min
1.Aerobic work
4 x 15 min Ergs of your choice
- Rest 2 min between-
Run, row, run, bike
129/151
2.Mobility for 10 min

PM: 130 min
Warm up for 20 min
1.Gymnastics
A. HSW practice for 15 min
- 28 m.

B. Bfly CTB practice for 25 min
- Box 2 x 10 2 x 8
- Swing + CTB 9 x 3+3

C. Bfly pull up practice for 10 min
- 45 reps

D. 4 sets:
15 s. ME Butterfly pull ups - 10 11 10 12
25 0.s steady pace Bent over row with Barbell - 14 14 14 13
-20 s. rest-
15 s. ME Stationary dips - 6 5 6 5
25 s. steady pace Push ups - 10 9 9 8
-Rest 80 s.-

2.Conditioning
A. For calories:
Reverse Tabata assault - 56 cal
-Straigth into-
Tabata assault - 57 cal
Total of 113 cal
Watts 1141/361, RPM 98/56

3.Strength
A. 5 sets:
10 Reverse hypers (Heavy!) - 50 60 60 60 60 kg
10+10 Pallof press in split position
- Rest 90s between rounds-