140 min
Warm up for 20 min

1.MU
- Drills
- MU 3x1

2.Conditioning
Basic conditioning progression: workout 4
For 45-90 min:
15 min bike
15 min row
*Every 15 min do 30 s. tuck hang + 10 push ups
- 75 min
- 4 rounds + 10 min bike
- HR 124/146