AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BBTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid