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 2 x 800 m repeats @ see notes below, w/ 45 sec rest between repeats, 5 min rest between sets
Times: 3.24, 3.25, 3.24, 3.21
171/195

Ilta: 120 min

1.Skill
A. BMU practice for 45 min
13 bar muscle ups

B. HSW practice for 20 min

2.Strength
A. Back Squat – 4 x 4+ @ 85-87%, rest 3-5 minutes between sets
Last set 6 reps

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow