150 min
WU 15 min
1.GS
A. HSW 10 min

B. MU 40 min
- RS
- TWB
- HTR
- 2 S + MU x 7
- Total of 7 MU

2.Strength
A. HSPU positional work:
5 x 10 Box pike HS Scap push ups – Rest as needed

B. 5 x Tough effort Pike HSPU – Rest as needed (3-5s eccentric)
20" box + knees on box: 5 8 6 5 4 reps

B. Bench press 10 RM
- Max 3 sets-

C. Bench press
5 x 8 @ 10 RM Weight
- Rest as needed-

3.Accessory
A. False grip ring row Chest to rings hold 3 x Tough effort (Rpe 8)
- 45 35 35 s.
B. Three point DB row 3x6+6 (Heavy)
- 35 35 35 lbs.