Aamu: 30 min walking
Including a breath ladder up to 8 for 10 min
107/138

Iltapäivä: 110 min

1.Strength
A. Strict HSPU isometric hold - 3x3-6 sec

2.SPP (skill/conditioning)
A. EMOM for 20 min, 4 rounds:
1) 8 HSPU
2) 8 C2B
3) 8 Pistols
4) 8 T2B
5) 8 cal AB
All movements UB

3.Strength
A. 3 sets of:
A1. Bulgarian split squat 8 reps/side
3*20 lbs
A2. 20 sec hollow hold + 20 hollow rock

B. 3 sets of:
B1. Quads machine
3*12*15 kg
B2. Hamstring machine
3*10*7.5 kg

C. 3 sets of:
C1. Strict seated DB press @21X1, 8+ reps/side
15 15 14*15 lbs
C2. Bicep curl
12*20 10*20 10*20 lbs

D. 3 sets of:
D1. KB bottom up press
12/s*4 kg
D2. Side lateral raise
12/s*2.5 kg
D3. Bicep curl w/hammer grip
10/s*15 lbs

4.5 min AB + mob.