Aamu: 30 min walking
Including a breath ladder up to 9 for 10 min
101/124

Ilta: 90 min

1.Skill: HSW practice for 20 min

S.Strength
A. 3 sets of:
A1. Quads machine
12*17.5 2*12*20 kg
A2. Hamstring machine
3*10*5 kg

3.Conditioning
A. EMOM for 30 min
1) rope climb + 10 air squat
2) 200 m row
3) 200 m row
4) 12 alternating reverse lunges w/DBs / 20 lbs
5) 20 hollow rock
6) 6 cal AB

152/169

4.5 min AB + mob.