140 min
WU 20 min
- 25 bfly
1.GS
A. MU 40 min
- RS 4 x 8
- TWB 2 x 3
- Low ring pull 2 x 8
- Pull to chest 2 x 1
- 2 S + MU
- MU (straight up) 6 x 1
- Total of 8 MU

2.Strength
A. HSPU Positional strength
4 sets:
Max effort Pike Box HSPU (2s eccentric, 2s pause 5cm off floor)
- Rest as needed-
- 4 x 5 reps

B. Bench Press
8 RM (Max 2 sets)

C. Bench press
5x6 @ 8 RM
- Rest as needed-

D1. 4 x Max effort Seated rope pull ups
- 10 8 6 6 reps
D2. 4 x 6-12 Strict toes to bar
- 6 6 6 6
- Rest 60 s. between sets-