120 min
Warm up for 15 min

1.HSW
- 15 m

2.BMU practice
- 1 2 2 2 3 3 3 4
- 20 BMU

3.Kipping chest to bar practice
- 4 4 2

4.E3MOM18:
8 Chest to bar
15 Cal row > bike
Times: 1.40 1.40 1.36 1.35 1.34 1.33 1.30 1.27
All sets 4+2+2
HR 160/178

5.Strength
A. 5 sets:
Lat pulldown x 10 - 35 35 35 35 35
Deficit push ups x Max effort - 9 8 8 7 8
- Rest 60-90 s. between sets