150 min
Warm up + COS 20 min

1.HSW
- 20 m

2.BMU
- 5 x 2

3.BFLY + BCTB
- Bfly 25
- BCTB + kip swing 4+4 x 6

4.HSPU Strength
A. Box pike negatives 5 x Tough effort
- Feet down, knees sup
- Rest as needed
- 7 7 6 5 5

B. Push ups
- 5 x Max effort
- Rest as needed-
- 21 16 13 12 11

5.Back squat 1 RM

6.Strength
A. 4 sets:
15 Reverse hypers - 40 40 40 40 kg
10 Prone hamstring curls - 10 10 10 10 kg
- Rest 2 min between sets