A: MOBILITY
 
B: WARM-UP -COACHES CHOICE
 
C: STRENGTH:
     FRONT SQUAT        10-9-8-7-6-5-4-3-2-1 (80/60 KG)
     STRICT PULL-UPS 1-2-3-4-5-6-7-8-9-10
 
D: CONDITIONING FOR TIME:
     400M RUN
     50X THRUSTER (30/20 KG)
     400M RUN