Morning: 35 minutes

Nordic walking
118/142

Afternoon: 120 min

1.Skill: HSW practice for 20 min

2.Strength
A. 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2
Last set 10 reps

3.Jonin HSPU-ohjelma, week 1, # 2
A. 3*7 strict HSPU 2 abmat, rest 1 min between sets

B. 3 rounds, rest 2 min between rounds
B1. Strict press w/KB, 8 reps/s
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
7 6 6

4.Conditioning
A. 20 minute AMRAP
400m Run
21 Wall balls @ 9/6kg (20/14lbs) / 21 KB swings @ 24/16kg (53/35lbs), alternating rounds
12 Pull ups
Result: 4 rounds + 6 wall ball
180/190

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