110 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 35 (singles)

2.Strength
A. Push press
Build to 75% triple for the day
- 35 40 45 47.5 kg

B. 3 sets:
12 Wide grip Lat pulldown - 30 kg
12 DB Lateral raises - 10 lbs
8 Diamond push ups

3.Aerobic work
30-40 min for Quality:
500 m Ski-erg
Then 3 rounds of:
5 Tall kneeling to Seiza sit
5+5 Cossack squats
15+15 s. Isometric Bird dog hold
Then:
1500 m Bike
Reps: 2 rounds + ski+ 3 rounds + 150 m bike