135 min
Warm up for 20 min

1.MU
- Drills
- MU 24 x 1

2.Aerobic work
Basic conditioning, week 5
For 40 min:
10 min bike
10 min row

AMRAP 30' with a partner:

7,5m walking lunge @40/30kg
7 T2B
1 Rope Climb
7 T2B
7,5m walking lunge @40/30kg

• one athlete complete a full round, than switch Rx+ 10kg weight west

5min easy aerobic activity

2 rounds: 5 Pull-Up + 10 Push-Up + 15 Air Squat

Find a heavy 4

• Run 400m

• 2 rds:
  6-8 Box steps
  12 KB swings
  6-8 Push ups

• Run 200m

• 2 rds:
  6-8 Box jumps
  2-4 Sandback over to shoulder

• Mobility...

4 rounds with partner (IGYG)

5x2 Wall walks
2x6 m Front rack walking lunges 2x12 kg (must wait partner)
2x6 Butterfly pullups
2x5 Devil Press 2x10 kg

5min easy aerobic activity with nose breathing only.

Perfect Stretch video

Tangolla tai kp.

OH Lunges 4x15m

5 rounds “Ship”
7 Squat cleans
8 Burpee box jumps