150 min
Warm up for 20 min

1.Strength
A. SMU
- 1 2 3 4 2
- Total of 12 reps

B. 4 sets: back rack reverse lunge 6+6
- 55 kg

2.Conditioning
A. 6 x 4 min on : 2 min off, for calories
- Run - 60 + 61 cal
- AB - 60 + 61 cal
- Row - 61 + 61 cal
HR 168/185

3.Accessory
A. 3 sets:
10 hip thrust - 60 60 60 kg
8 hamstring curls on rower

B. 4 sets:
12 bicep curls - 15 kg
20 banded triceps extension