Aerobic work + gymnastics + strength Strength
AM:45 min
3 min run/1 min walk
PM: 140 min
Warm up + COS 20 min
- 15 bfly
1.MU
- Drills
- MU 16x1 + 1x2 - 18 reps
2.HSPU strength
A. 5-6 sets: Assisted lift off + pike push up - 5 sets
- Rest as needed
B. Slow eccentric Strict HSPU 4x5, feet/knees on box 20"
3.Back squat
A. 3 RM
- Rest as needed
4.Strength
- Done on Friday
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