140 min
Warm up for 20 min

1.HSW
- 10 m

2.BCTB
- Bfly x 10
- BCTB x 25 (singles)

3.Front squat
5x4 @ RPE 8 / RiR 2

4.Back rack box step up
4x5+5 @ 35 kg

5.Aerobic work/gymnastics conditioning
Easy bike for 30 min, E5MOM:
8 bfly pull up
6 HSPU

6.Accessory
Accumulate 50+50 Banded hip abductions