Strenght
Every 2,5 min for 5 times
5 Floor Presses @80-90% of last weeks heaviest 5 rep set.

Accessory work
3 rounds
8+8 One Arm DB Bench Press
8+8 One Leg RDL
16 Russian KBS

-then-

2 rounds
10+10 windmill
45+45sec side plank hold

Cool down (omatoimi ekstra)
2-3 min light jog
1+1 min glute strech
1+1 min wall pec strech
1+1 min quad strech
1+1 min Lat strech