135 min

Skill: BMU practice for 30 min
13 BMU

Skill: HSW practice for 15 min

2.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Back squat – 4 x 3 @ 86-90%, rest 90 seconds before A2
A2. Weighted pull up, rest 2 – 3 minutes before A1
3*10 kg 3*12.5 kg 3*15 kg 3*17.5 kg

B. Alternate
B1. Strict press – 3 x (3 – 5) @ 86-90%, rest 1 minute before B2
4*32 2*5*32 kg
B2. Reverse back rack lunge – 3 x 10 (5/side) @ AHAFA, rest 2 – 3 minutes before B1
3*10*55 kg

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow