Styrke bein/mage:
Knebøy: 40kgx20, 50kgx15, 60kgx12, 72.5kgx10, 77.5kg 8x4
Bulgariske utfall fra benk: Droppsett hantler 16kgx8, 14kgx8, 10kgx8 x3 serier
Strakmark: 40kg 10x4
Etbeins beinpress: 45kg 8x3
Stående tåhev: Droppsett 80(75,75)kgx8, 70kgx8, 60kgx8 x3 serier
Innside,utside lår: supersett 50,55,55kg 12x3, 50,55,55kg 12x3
Stående lårcurl, et beins: 10kg 12x4
Mage:
Planke: 1min x5, supersett med;
Liggende magehev benk: 30x4
Situps:
Puls: Max 161,80%. Avg 109,54%.
Kcal 386
