Oppvarming 20min:
15min 2.70km
20min 3.20km
kcal 227
km/h 11.0-12.0
puls: max 157,78%. avg 144,71%.
Styrke:
Knebøy 40kgx12, 50kgx10, 60kgx8. 75kg 5x4
Markløft: 60kgx10, 65kg 8x4
Tåhev: 60kg 10x4
Leg press: 120kgx10, 160kgx9, 200kgx8, 220kgx7
Adductor (innside lår): 55kg 8x4
Chins: 6
Tåhev ribbevegg, et beins: 20+20x3
