Oppvarming tredemølle:
20min 3.40km
kcal 240
Styrke 1.5t:
Knebøy: 20kgx20, 40kgx12, 50kgx10, 60kgx8, 70kg 6+6+6+6
Stående roing: 22,5kg 10x4
Skulderpress: 22,5kg 10x4
Utfall manual: 20kg 6+6+6+6
Leg press: 120kgx10, 160kgx9, 200kgx8, 220kgx7
Omvendt flyes: hantler 9kg 8x4
Skulder: hantler 9kg 10x4 hver side
Frankpress: 20kg 10x4
Rotary calf: 60kg 12x4
