170 min*
Warm up 20 min

1.HSW
- 20 m.

2.MU
- Skill drills
- MU 2x1+5x2
- MU+HTR 2x1+1
- Total reps - 14

3.BFLY + BCTB
- Bfly 3x7
- Box drills 3x10
- KCTB 2x5
- BCTB 6x1

4.HSPU strength
A. 3-5 sets: Assisted lift off + pike push up - 5 5 5

B. Slow eccentric Strict HSPU on dumbells 3x5
- Knees on box

5.Back squat
A. 4 sets:
3 Back squats @ 73-78 kg
- Rest 15 s
3 High box jumps - 30" + 15 kg plate
- Rest as needed

6.Strength
A. 4 sets:
15 DB Bench - 15 20 20 20 lbs
10+10 Single arm DB High pulls - 15 20 20 20 lbs
- Rest 2 min between sets

B. 3 sets:
10 side lat raise - 10 10 10 lbs
15 bicep curls - 15 15 15 kg