100 min

1.Own skill
A. HSW practice for 20 min

2.Gymnastics
A. EMOM30:
1) 8 HSPU
2) 20 hollow rock
3) 20 walking lunges
4) 10 GHD hip extension
5) 5 high box jump 30"

3.Aerobic work
A. Row for 30 min, NB only
2.32.1/500 m, 5915 m.
125/135