120 min
Warm up 15 min

1.HSW
- 15 m.

2.MU
- Skill drills
- MU 4 x 1 + 5 x 2
- Total of 14 MU

3.Strict HSPU Strength work
4 sets:
- Max effort Strict pike HSPU (Weighted vest)
- Rest as needed
- 3 kg: 6 reps, 4 kg: 8 reps, 5 kg: 6 reps 7 reps

4.Shoulder press
A. 10 RM
- Max 3 sets

B. 4x8 @ 10 RM
- Rest as needed-
- Reps: 8 8 8 7

5.Accessory strength
A. 4 sets
- Supinated Bent over row 4x6 - 45 45 47.5 47.5 kg
- Hollow rocks 4x20
- Alternate movements, rest 60 s. between sets