Aamupäivä: 60 min

A.WU for 30 min

B. Main set:
Run 1000/800/600/400/200 m, rest 60" b. reps, increase pace in every rep
Times: 4.40, 3.39, 2.41, 1.42, 48 s.
172/185

C. 10 min walking

Ilta: 90 min

1.Skill: BMU practice for 30 min
10 BMU

2.Butterfly Technique E1
Complete:
- 3 x 8 kip swings
- 3 x 5 kip swings with re-grip
- 3 x 5 winging pull-ups (use bands if needed)
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups

3.Skill: HSW practice for 15 min

4.5 min AB + mob.