140 min
Warm up for 25 min
1.Gymnastics
A. HSW drills & practice
- 15 m

B. BMU practice for 20 min
- 7 x 3 = 21 BMU

C. Bfly pull up practice for 10 min
- 40 bfly

2.Aerobic work
A. 2 rounds:
15 min Bike
15 min Row
- Slightly faster on the 2nd round.
Round 1: 2.24.8/1000 m, 2.24.0/500 m
Round 2: 2.21.3/1000 m, 2.21.1/500 m

3.Strength
A. 3 sets:
6 Deficit push ups (slow)
8 Cuban press complexes
10s Active hang
10s Passive hang

• Rest 90s-