AM: 40 min
60 s. run/60 s. walk
5.45 km, 7.22 min/km
HR 128/158

PM: 155 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1

2.Squats
A. Back squat
8x65 % - 59 kg
8x70 % - 63 kg
6x80 % - 72 kg
6x85 % 72 kg

B. Front squat
1x5x70 % - 56 kg
2x5x75 % - 56 kg

3.Bench press
5x5x70 %
New set every 3 minutes
- 40 kg

4.Accessory
A. Tabata shoulder press/bicep curl - 12/14 reps, 13 kg barbell

B. 50 AMSU