Aamu: 90 min

2.Conditioning
Warm up
A. Run or run/walk (45”/15”) for 5 minutes.
B. Preparatory Running Drills
B1. 2 x 20m of high knees. Run back
B2. 2 x 20m of butt kicks. Run back
B3. 2 x 20m of skipping. Run back
B4. 2 x 20m of high skipping (big extension!). Run back

Main set
A. 2 sets of 600/400/200/400 m repeats @ see notes below, w/ 40 sec (after 600 m) – 30 sec (after 400/200 m) rest between repeats, 5 min rest between sets
Times: 2.35, 1.43, 0.50, 1.41, 2.32, 1.41, 0.49, 1.35

Ilta: 135 min

1.Skill
A. Ring MU practice for 60 min
Progressions
3*1 + 3*2 muscle ups, doubles assisted

2.Strength
Jonin HSPU-ohjelma, week 5, #1
A. Kipping HSPU 6 x 4 reps, 3 sec down, deficit 5 kg plates

B. 4 rounds as supersets, rest 2 min between rounds:
B1. Strict dip AMAP - 1-2
8 7 6 5
B2. 1 legless rope climb + rope climb
Set 1: -30 cm, sets 2, 3, 4: halfway up

3.For quality, 12 min EMOM:
1) Strict T2B - 4*8 reps
2) Chin up hold - 4*20 sec
3) HS hold facing the wall 4*30 sec

4.15 min easy AB