140 min
Warm up + COS 20 min

1.HSW
- 20 m

2.BFLY + BCTB
- Drills
- BFLY 25
- Kip swing + BCTB 7 x 3+3

3.SHSPU strength
A. Box pike negatives 4 x Tough effort
- Rest as needed
- Feet on box 20"
- 4 4 3 4

B. Push ups 5 x Max effort
- Rest as needed
- 16 15 13 12 11

4.Back squat
- 6 x 1 @ 90-93 %

5.Strength
- Done on Friday