120 min
Warm up for 20 min
1.Gymnastics
A. BMU practice for 20 min
- 6 x 3 = 21 reps

B. Bfly CTB practice for 25 min
- Box 2 x 10 2 x 8
- Swing + CTB 7 x 3 + 3

C. Bfly practice for 10 min
- Total of 30 reps

2.Conditioning
8 Rounds: 2 min on/ 1 min off:
A. 12 cal row + ME Cindy remaining time
Total of 4 rounds + 21 reps = 141 reps
B. 12 cal row + ME of 5 Deadlift @ 70 kg, 8 Toes to bar
Total of 6 rounds + 1 rep = 79 reps
HR 162/183

3.Accessory
A. From Friday 2 Rounds:
15+15 Single leg Reverse hyper - 30 kg
10 Around The world (Vatsaliike, ei kahvakuulaliike)
-Rest 90 s-