90 min

1.Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA, rest 2 – 3 minutes between sets
50 55 55 kg

B. Alternate between B1 and B2 for 4 rounds
B1. Strict press – first 3 rounds x 6 reps @ 80-84%, 4th round is AMAP
@ 80-84%, rest 1 minute before B2 / last set 11 reps
B2. Barbell bent over row – 10-8-6-6 @ AHAFA, rest 2 – 3 minutes before B1
40 42,5 45 47,5 kg

C. Rotate through C1, C2 and C3 for 3 rounds
C1. Single leg DL – 10 reps @ AHAFA (as heavy as form allows), rest 30 seconds before C2
20 20 20 kg
C2. Strict toes to bar – as many reps as possible (AMAP), rest 1 minute before C3.
13 12 13
C3. DB incline bench press – 12 reps @ AHAFA, rest 90 seconds before C1
20 25 25 lbs

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow