Oppvarming roing:
15min
3055meter
2.29/500meter
Styrke bein og rygg:
Knebøy: 40kgx15, 50kgx12, 60kgx10, 65kgx8, 70kgx7,
75kgx6, 80kgx4
Stående framoverbøyd roing: 40kgx12, 45kgx10, 50k 8x4
Tåhev: 60kgx12, 65kgx10, 70kg 8x4
Chins: Kroppsvekt 7+6+6
Nedtrekk foran: 35kgx12, 40kgx10
Leg press: 120kgx10, 160kgx9, 200kgx8, 220kgx7, 240kgx6, 260kgx5
Leg curl: 36kg 10x3, 41kg 8x2
Lower back: 50kgx12, 55kg 12x3
1t 30min
