120 min
Warm up for 20 min + 30 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 8 8 8 9 10 10 11 6 = 70 reps

B. Buttefly CTB practice for 10 min
- 10 attempts

C. HS practice
- 3 sets: Wall facing HS Holds - 20 s.
- 3 sets: Side facing HS Holds - 20 s.
- 3 sets: Freestanding HS Holds - best set 5 s.
- 3 sets: 20 Wall facing Shoulder taps

D. Upper body strength - not done

2.”Concept triangle”
Every minute on the minute for 40 minutes:
1) Ski for cal
2) Bike for cal
3) Row for cal
4) Rest
Rounds 1-5: 10 cal
Rounds 6-10: 12 cal
HR 157/175