150 min
WU 15 min
1.GS
A. MU 45 min
- Skill drills
- MU 10 x 1
- Total of 10 MU

B. Bfly
- 20 reps

C. Bfly CTB
- Box drills x 3 sets
- Singles 8 x 1 reps

2.Strength
A. HSPU Strength, 6 sets:
3 Pike HSPU + max hold at bottom
- Rest as needed
- 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.

B. Bench press 6 RM (max 2 sets)
30 40 46 48 kg

C. Bench press 5 x 4 @ 6 RM weight
48 kg
- Rest as needed-

D. 5 sets:
Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
DB Prone row x 8 (Heavy, but controlled) - 25 lbs