AM: 45 min
A. Warm up for 5 min
B. Main set: 5 x 5 min Bike
-2 min easy between sets-
- Työsarjat VK-sykkeillä, VK:n yläosissa >
2 x 5 min bike
Avg./max HR: 145/160, 154/160
3 x 5 min run
Avg./max HR: 158/174, 161/175, 166/179
Speed: 14.0, 14.0, 14.5 km/h
C. Cool down for 5 min

PM:135 min
Warm up EMOM14 + 15 m HSW
1.Own skill
A. MU drills for 15 min
B. E. 90 s. for 30 min: muscle up x 1
- Total of 20 MU

2.Strength
A. Front squat 3 x 3 @ 82 %, tempo 50X1
- 3 Broad jumps after sets
- Rest as needed

B. Speed deadlift 3 x 5 @ 70% - 84 84 84 kg

C. 3 sets:
20 Russian twist - 20 lbs DB
10 Strict toes to bar
45 s GHD Back extension hold
- Rest 60 s-