135 min
Warm up for 20 min
- 30 bfly
- 20 HSPU

1.GS
A. HSW 5 min
- 5 m.
B. MU 50 min
- RS
- TWB
- HTR
- 2 S + MU 7 x 1
- 1 S + MU 4 x 1
- Total of 11 MU

2.Strength
A. Strict chin up - 5 RM

3.Conditioning
A. Every 4 minutes for 5 rounds:
10 cal Assault bike
- 15 15 15 14 15 s.

4.Accessory
A. 3 rounds:
5+5 Quadruped shoulder CAR
5 Scap push ups straight into
5 m Seal walk
300 m easy Ski-erg