140 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1
- MU 4x2

2.Strength
Strict pull & push capacity - for quality:
10-8-6-4-2
Strict pull ups
Weighted push ups - 5 kg plate

3.Conditioning
WORKOUT 5
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.11.6
Round 2: 2.10.4