Morning: 30 min
1 min walk/1 min run
117/145
6.55/4.18 min/km

Evening: 130 min
1.JG PP 3.8.2018
A. 3 rounds:
- 8 unbroken Turkish get-ups on each side
- 20 reps of each LYTP variation
- 20 band pull aparts
- 1 round of Gymnastics Swimming

B.2 rounds:
- 12 GHD sit-ups with a 10s horizontal pause on reps 4, 8 and 12
- 12 GHD hip extensions with a 10s horizontal pause on reps 4, 8 and 12
- 15 GHD side crunches on each side

2.Own skill
A. Butterfly pull up practice for 30 min
- Drills
- Attempts, in sets of 3, x 12 sets

3.10 minutes of HS Walk practice
- Painonsiirtoharjoituksia sivusuunnassa sekä etu-takasuunnassa

4.Strength
A. 5 sets of:
10 Z-press w/ DB - 15 lbs
20-30s Handstand hold - 30 s. nose to wall
Rest 90s

5.Conditioning
A. 4 rounds for time:
20 Alternating DB snatches - 30 lbs
50 Double unders
Result: 7.44
Rounds: 1.52, 1.58, 2.01, 1.53
172/184