Oppvarming tredemølle:
11min 2.0km
15min 2.50km
kcal 180
Styrke rygg/skuldre:
Upper back: 35kgx12, 40kgx10, 45kg 8x4
Stående framoverbøyd roing: 40gx15, 45kgx12, 47.5kgx10, 50kg 10x4
Nedpress foran: 45kgx15, 50kgx12, 55kg 10x4, 50kgx12
Militærpress: 20kgx15, 37.5kgx4, 35kg 6+4, 32.5kg 8+6, 30kgx8
Magehev: 20x3
Omvendt flyes: 6kgx12, 8kgx15, 14kgx12, 16kg 8x4
Lower back: 55kgx15, 60kg 12x4
Bicepscurl: Hantler 10kgx12, 12kg 10x4
