110 min
Warm up & COS 20 min

1.HSW
- 25 m

2.BFLY + BCTB
- Bfly x 35
- Box 3 x 10
- BCTB singles 5 x 1
- Kip swing + CTB 4 x 4+4
- CTB + bfly 6 x 1+1

3.Back squat
Triples up to 75 % effort

4.Strength & accessory
A. 3 sets:
12 hip thrust - 60 60 60 kg
10 hamstring curls - 10 10 10 kg

B. 3 sets:
10 KB Jefferson's curls
10 leg raises on stall bars