145 min

1.BMU
- 20 reps

2.Gymnastics & aerobic work
For 60 min:
5 min bike
8 CTB + 20 DU + 10 GHDSU
5 min echo bike or run
8 pull up + 10 BJO + 10 GHDSU

3.Strength
A. Shoulder press
3 x 8 x 27

B. 3 ss:
10 incline DB press
8-10 single arm DB row

C. 2 ss:
12 DB lateral raise
8 bicep curl
12 plate front raise