AM: 35 min
3 min run/1 min walk
7.1 km
HR 124

PM: 130 min
Warm up for 20 min

1.HSW
- 25 m

2.BCTB
- BFLY x 20
- Box 2 x 8
- BTCB singles x 5
- KS+BCTB 3 x 5+5
- BCTB+BFLY 5 x 1+1

3.HSPU endurance
3 rounds:
15 s Max effort Box pike HSPU - 5 4
45 s Shoulder presses w/ stick

4.Conditioning
"Mikko's triangle"
10 rounds of:
1) Row
2) AB
3) Ski
4) rest
- All 11 cal, total of 330 cal
- HR 158/176