120 min
Warm up or 15 min
1.Gymnastics
A. MU practice for 50 min
- RS
- TWB
- MU as. 6 x 1
- MU 4 x 1
- Total of 10 MU
B. HSPU practice for 15 min

2.Conditioning
A. At 70 % effort:
2000m Row
- Then -
3r ounds:
10+10 Single leg KB RDL - 20 kg
6+6 Lateral box step ups
6+6 KB Windmill
- Then -
4000 m Bike
Time: 34.00
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