Aerobic work + gymnastics + strength Strength
AM: 75 min
3 min run/1 min walk
12 km, 6.35 min/km
HR 135/161
PM: 140 min
Warm up & COS 20 min
1.HSW
- 21 m
2.MU
- Drills
- MU 11x1 + 7x2
- MU x 25
3.BFLY + BCTB
- Bfly x 40
- Kip swing + BCTB 5 x 4+4
- BCTB singles 5 x 1
4.FS
A. 5x3 @ 67.5-72.5 kg
- Rest as needed
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