135 min
Warm up for 20 min
1.Gymnastics
A. Butterfly CTB practice for 25 min
- Box
- Singles
- CTB + kip swing 8 x 3 + 3
- Total of 25 CTB

B. Butterfly pull ups
- 9 9 10 10 = 38 reps

2.Conditioning
A. 0:00-10:00:
2000 m row - 8.32, 2.08/500 m
ME Chest to bar
Result: 16 CTB

B. 15:00-20:00:
15 m HS walk - 8 m (in 90 sec.)
30 Db snatch - 35 lbs
ME handstand push ups
Result: 15 HSPU

C. 25:00-32:00:
2-4-6-8..:
Devils press - 25 lbs
30 DU between sets
Result: 1 Devils press @ round of 12 reps = 181 reps

3.Accessory
A. 3 sets:
5 Cuban press complexes (light) - 1.5 kg
5+5 Lateral box step ups (no weight)
25 Banded pull aparts

B. 3 sets:
8+8 Bicep curl - 25 lbs

C. Banded spinal decompression for 5 min