Morning: 45 min
Warm up for 5 min
Main set: 3 x 10 min Row
- 0-4 min: 22 s/m
- 4-7 min: 24 s/m
- 7-9 min: 26 s/m
- 9-10 min: 28 s/m
- Rest 2 min between efforts-
- VK-sykkeillä: hieman aerobisen kynnyksen yläpuolella
1) 2.12.2/500 m 157/172
2) 2.16.5/500 m 160/174
3) 2.18.9/500 m 160/174
Cool down for 5 min

Evening: 140 min
Warm up EMOM14 + 17 m HSW
1.Own skill
A. MU practice for 50 min
- Progressions
- MU 12 x 1 + 3 fails = total of 12 MU

2.Strength
A. Front squat 3x3 @ 75%, tempo 50X1
- 3 Seated box jumps after each set - 30" box + 10 kg plate
- Rest as needed

B. 3 sets:
15 m Death march w/ DB's - 20 lbs
30 s Hollow hold
15 m Walking lunge w/ DB's (Farmariotteella) - 15 kg
30 s Arch hold
-90 s rest-

3.JG PP 8.10.2018
A. LYTP 3 x 10 x 0.5 kg
B. Supinated DB lateral raises 3 x 10 x 2.5 kg
- Skipped hanging & core conditioning