La 9.4.16 PU, Run

WU

Band Pull- Aparts 2x 10 each ( https://www.youtube.com/watch?v=8Tmr9zYlENQ )
Muscle snatch & Behind the neck Press 3x 10 each
10min

a)
4x 3 Weighted Pull- Ups+ 1 Front Lever max hold
( Eksentrisiä tai pitoja jos tarpeen)
HS practice
20min

b)
7 rounds
400m run
20 T2B
Cap 30min