Styrke rygg/skuldre:
Oppvarming roing: 5min, 1000m
Sittende roing: 33kgx15, 40kg 10x4
Militærpress: 20kgx15, 35kg 6+6+6+6
Nedtrekk foran: 47kgx13, 57kg 8x4, 47kgx12
Omvendt flyes: 6kg 12x4
Frontpress: 6kg 12x4
Back extension: 52kgx15, 59kg 15x4
Sittende skulderpress: 12kgx15, 14kgx12, 16kg 8x4
Divering seated row: 32kg 12x4
Bicepscurl: Hantler 10kgx12, 12kg 10x4
1t 10min
Puls: Max 147,73%. Avg 105,52%.
Kcal 259
