150 min
Warm up for 20 min

1.MU
- Drills
- MU 10 x 1
- MU 9 x 2
- MU x 28

2.Aerobic work
Week 2, for 45-90 min: - 65 min
Bike at HR 110-115
Every 10 min do:
7 strict pull ups
14 push ups
- 5 sets of pull ups + push ups
- Avg. HR 124
- Avg. pace 2.33/1000 m