Mage:
(1) Liggende magecrunch: 6.25kg 20x4
(2) Hengende benhev 90grader: 4x20
Planke: 1min x4 (30sek pause)
Sittende mage crunch: 36kgx25, 4x15 42.5 + 32xmaks
Liggende magecrunch: 15x3 7.5kg
Bein/triceps:
Oppvarming roing 10min: 2200m
Lårstrekk bena samlet: 30kgx20, 35kgx15, 10x4 40kg, 45kgx3
Kick-back, et beins: 15x6 55kgx3 (holde), 50kgx3 (tempo)
Sittende legpress, bredt: 10x10 133kg
Sittende lårcurl: 45kgx20 50kgx15, 55kg 10x4
Stående lårcurl, et beins: 10kgx20, 15kg 10x3 (rolig/holde), 10kg 15x3 (eksplosivt)
Triceps:
Push-up: 20x3
Nedpress kabelcross: 17.5kg 15x4
Triceps tau over hodet kabelcross: 12x2 15kg, 15x2 12.5kg
Triceps nedpress tau: 7.5kg 15x4
Triceps enarms press: 2.5kg 15.x4
