Morning: 65 min
1.Warm up
A. Run/walk for 8 min
B. Running drills: 3 x 20 m high knees + butt kicks
C. 2 x 100 m @ workout pace

2.Main set
A. 8x400m @ 1:35-1:40 pace
Rest 1:30 between sets
Times: 1.40, 1.39, 1.38, 1.38, 1.37, 1.34, 1.35, 1.32

3.Cool down
A. Walk for 15 min

Afternoon 1: 95 min
1.Own skill
A. RMU practice for 35 min
- Ring swings 4 x 5
- Hips to rings 5 x 1
- Jump turn 2 x 5
- Partner assisted muscle up 5 x 1
B. HSW practice for 10 min

2.JG PP 20.8.2018
A. Turkish Get-up
10-8-6-4-3 unbroken sets on each arm. 2 minutes rest between sets. Ascending weight.
Weight: 8, 10, 12, 16 (4+3 reps), 16 kg

B. FD
2 rounds:
- 20 LYTP's
- 20 scap pull-ups
- 20 scap push-ups
- 30s left side plank
- 30s right side plank

C. Core
3 rounds:
- 20 hollow rocks
- 20 arch rocks
- 20 supine leg raises
- 40 supine heel touches
- 90s rest

Afternoon 2: 90 min
1.Strength
A. Back squat
5x5 @ 82-83%
3 Broad jumps after each set
Rest AS NEEDED!

2.Accessory
A. 4 sets of:
12 DB box step ups 20'' (heavy) - 30 25 25 25 lbs
40m Double KB Front rack carry - 2 x 20 kg
60s GHD Back extension hold
Rest 60s