Aamupäivä: 70 min

A. WU for 30 min

B. Main set
3 x 1000 m run, rest 2 min b. reps, each set faster than the previous one.
3 x 200 m run, rest 1 min b. reps, each set faster than the previous one.

Times: 4.33, 4.27, 4.23 = 27.5, 27.0, 26.5 s/100 m
0.47, 0.45, 0.44 = 23.5, 22.5, 22.0 s/100 m
165/189

C. Cool down: 10 min walking

Ilta: 90 min
Jacked gymnastics workout: Ring Muscle-ups
Ring Swings (5 x 5)
Ring Swings + Hips to Rings (5 x (1+1+1+1))
Ring Muscle-up Pull & Transition Drill (5 x (3+3))

Handstand Skill & Endurance
Pike Handstand Walk Around Box (5 Minute AMRAP)

3 sets for quality: 25 sec hollow hold into 15 hollow rock