140 min
Warm up 15 min

1.MU
- Drills
- MU + arch 16 x 1

2.HSPU Strength work
A. 4 sets:
Max effort Bottom of HSPU hold
- Feet on box - 6 5 5 5 s.
- Rest 2 min between efforts, then

B. 3 rounds:
15 s Max effort Box pike HSPU
45 s Shoulder presses w/ stick
1) Feet on box - 4 4 3
2) Knees on box - 8 7 6
- Rest 3 min and repeat 3 rounds. Total of 6 rounds

3.Front squat
4x6 + @ 62 kg
- Rest as needed-
- 6 6 6 8

4.4 sets
Single leg Reverse hyper 10+10
Seated knee extensions x 15
Pallof press 10+10