150 min
Warm up for 20 min
- 20 HSPU
- 25 TTB

1.GS
A. MU 50 min
- RS
- TWB
- HTR
- 2 S + MU 8 x 1
- 1 S + MU 5 x 1
- Total of 13 MU

B. HSW 20 min
- Drills
- 10 m.

2.Aerobic work
A. For 60 minutes:
5 min Erg - row
25-40 s Wall facing Handstand hold
5 min Erg - run
10 Shoulder extension bridges (1s pito yläasennossa, lavat yhdessä)
5 min Erg - bike
8+8 KB Front rack crossloaded reverse lunge
Result: 3 rounds + 3 min row