110 min
Warm up for 20 min

1.MU
- Drills
- MU 5x1 + 10x2
- MU x 25

2.Aerobic work
30-40 min for Quality:
1000 m Bike
Then 3 rounds of:
5 KB Jefferson's curls
5+5 Quadruped Shoulder CARs
15+15 s. Side star plank
Then:
500 m Row
Reps: 2 rounds + 1000 m + 2 rnds + 5 JC