130 min
Warm up + COS 20 min

1.HSW
- 27 m.

2.BFLY + BCTB
- Bfly - 50 reps
- KCTB - 10 reps
- BCTB on box - 15 reps
- BCTB + swing - 20 reps

3.Aerobic work
A. 3 rounds, total of 60 min:
5 min bike
5 min row
5 min ski
5 min run