105 min
Warm up

A. Skillwork: MU practice for 15 min

B. 5 sets of:
Seated strict press x 3-4 reps

C. Weighted pull up
4x7.5 3x10 3x12.5 1x15 1x17.5

D. 6 sets of:
8 HSPU abmat
600 m row
Results: 3.49, 4.15, 4.11, 4.08, 4.12, 4.11 = 24.50
160/170

E. 3 sets of:
DB press 8x25 7x25 15x25
Vipunostot sivulle 3x8x10
Hauiskääntö 3x8x25