Morning: 30 min

1 min walk/1 min run
4.5 km
121/150
6.44/4.16 min/km

Evening: 140 min

1.Own skill
A. HSW practice for 15 min
B. BMU practice for 25 min
- 1 2 3 3 4 4 5 = 22 reps

2.JG PP 17.7.2018
A. Complete:
- 10 x 1 strict HSPU - abmat + technique plate under it
- 10 x 1 kipping HSPU + slow negative - from ground
- 5 x 5 elevated pike parallette push-ups - 20" box + DBs'
- 3 x 10 elevated pike push-ups - 20" box

B. Prehab
- 5 x 1 round of Gymnastics Swimming - done

C. Mobility, 3 rounds: - done
- 15 x 180 crab extensions
- 15 x 90 crab extensions
- 15 x neutral crab extensions

3.Skill
A. 4 sets of:
30 DU
8 kipping hspu
-Rest 90s-
Times: 52 s. 52 s. 49 s. 50 s.

4.Conditioning
A. 3 rounds for time:
12 Chest to bar
500m row
10 Single arm DB hang clean and jerks @ 35lbs
Result: 13.06 / 4.20, 4.30, 4.16