Warm up: Shoulder fix excercise 2 rounds of 15 reps each Bandy pull downs Push ups Squats One legged DL Strength: Triceps dips (weighted) AMAP 3 min. for 400Kg 2 min. rest ...then Prone pull ups (weighted): 3 min. for 500Kg Workout: Complete as many rounds and reps as possible in 5 minutes of:
10 Push Presses (45Kg/35Kg) 15 Box Jumps 
Rest 2 minutes, and when the running clock reaches 7:00… Complete as many rounds and reps as possible in 5 minutes of:
10 SDHP (45Kg/35Kg)
15 Air Squats Rest 2 minutes, and when the running clock reaches 14:00… Complete as many rounds and reps as possible in 5 minutes of:
10 Floor pressess (70-80Kg/40-50Kg) 15 Pull-Ups Postworkout: Run in slow pace for 1600m Start every new round with 15 Toes2bar + 2 výmyky