AM: 40 min
1 min run/1 min walk
5.8 km, 7.00 min/km
HR 123/152

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 30x1

2.SHSPU
A. 8 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1, 3s down + 3s hold off floor

B. ACCUMULATE 40s TOTAL TIME:
- PUSH UP HOLD

3.Metcon
3-4 rounds, faster each round:
12 Hang KB Snatches @ medium weight - 16 kg
30 Double unders
20 m Sandbag walking lunges - 15 kg
- Rest 90 s between sets
- Times: 2,03, 1.54, 1.45 ,1.43