MONDAY

absolute strength 14min 

bench press

muscular endurance 16min 

reverse lunges

push press

pull ups

v-ups

TUESDAY

explosive power 10 

power clean

aerobic power & vo2 max 15min 

power cleans

burpees

WEDNESDAY

absolute strength 15min

back squat

aerobic power [lactate threshold] 16min 

bike/ski

front squats

THURSDAY

absolute strength 15min 

deadlift

aerobic power & vo2 max 16min 

box jumps

db snatches

row

FRIDAY

open gym 

SATURDAY

aerobic power & muscular endurance 30min 

shoulder to overhead

toes to bar

run

SUNDAY

lactate threshold & muscular endurance 35min 

wall walks

bike/ski

strict pull ups

goblet reverse lunges