Morning: 60 min
A. Running warm up for 20 min
B. Main set
- 5 x 400 m @ 1:35, rest 90 sec
Times: 1.34, 1.35, 1.36, 1.35, 1.35
- 10 x 200 m @ 0:46, rest 60 sec
Times: 46, 45, 45, 45, 46, 46, 46, 44, 45, 45 sec.

Evening: 90 min
Warm up EMOM10
1.Own skill
A. HSW practice for 20 min
- 11 x 2 m
2.JG PP 3.9.2018
A. Turkish Get Up, 4 x 6 each arm, 60 s rest between sets. Same weight across - 4 x 12 kg
B. Foundational Development
- Accumulate 3 minutes or pronated passive hang (overhand grip) – shoulder width grip
- Accumulate 3 minutes of supinated passive hang (underhand grip) – shoulder width grip
- Accumulate 3 minutes of front support walks
C. 3 rounds:
- 25 palm push-ups
- 25 extensor push-ups
- 25 radial / ulnar deviations
D. 3 rounds:
- 30s straight arm plank
- 30s unilateral straight arm plank on each
- 30s bilateral straight arm plank on each side