Aamu: 70 min
Cycling for 70 min
24.0 km
129/151
21.2/36.3 km/h

Ilta: 120 min

1.Skill: ring MU practice for 60 min
Progressions
11 muscle ups

2.Conditioning
A. 4 x (5 minutes work : 2 minutes recovery)
(1) – For max reps, Wall ball @ 9/6kg (20/14lbs) > 10 lbs, 4*15 reps
(2) – For max reps, Power snatch @ 35/25kg (75/55lbs) / 4*10 reps
(3) – For max reps, Box jump, 24/20″ / 4*15 reps
(4) – For max reps, Push press > T2B, 4*10 reps
(5) – For max calories, Assault bike or row / 11 10 11 11 cal AB

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140