Bein:
Markløft: (60kg*8) 3x5, 80kg, 90kg, 100kg, 3x6 110kg, 115kg, 120kg
Knebøy: (60kg*8), 5x2 65kg, 70kg 6x5 80kg, 82.5kg, 85kg
Frontbøy: 6x5 65kg-72.5kg
Bulgarsk splittknebøy: 5x10+10 2x20kg
Hip-thrust: 8x10 90kg
Nordic hamstring: 5x5
HSPU 10-15 x 12
Runder av: 5
(1) Pullups: 8
(2) Pushups: 15
(3) Pistolsquat: 12-14
