150 min
Warm up 15 min
- 15 bfly
- 10 CTB

1.HSW
- 23 m.

2.MU
- Drills
- MU 5x1 + 6x2
- MU + HTR 3x1+1
- Total of 20 MU

3.HSPU Strength work
A. 4 sets:
Max effort Bottom of HSPU hold
- Feet on box - 8 6 4 s.
- Knees on box - 15 s.

B. 3 rounds:
15s Max effort Box pike HSPU
45s Shoulder presses w/ stick
- Rest 3 min and repeat twice. Total of 9 rounds
1) 4 3 7
2) 5 3 6
3) 4 3 6

4.Front squat
4x6+ @ 64 kg
- Rest as needed
- Last set 7 reps

5.Accessory
4 sets:
6+6 KB Lateral lunges - 12 kg
8-12 Banded GH Raises - 8 reps
- Rest 2 min between sets