AM: 60 min
A.WU for 10 min
B. Running drills
C. 14 x 200 m @ 45 s. pace
-100 m walk rest between sets - 60 s.
Times: 43 46 44 44 44 44 45 44 44 43 44 43 43 43 s.
D. Cool down for 10 min

PM: 135 min
WU for 15 min
1. GS
A. MU 45 min
- Skill drills
- MU 12 x 1 + 3 x 2 reps
- Total of 18 MU

B. MU strength
- False grip Top of Ring pull up hold
Accumulate 60-90 s. in 5-10 s. intervals - 7 x 10 s.
- Ring Bottom of dip hold
Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- False grip hollow rocking swings - 8 7 7
- 1⁄2 rocking pull up - 6 6 5

2.Strength
A. Back squat 5 x 5+ @75%
- Rest as needed-
- Last set 15 reps

B. 3 sets:
- Reverse hyper 3 x 15 - 20 40 40 kg
- KB Side bends 3 x 15+15 (Heavy!) - 20 20 24 kg
- Alternate, rest 60 s. between -