Opvarmning:
3 runder af:
20 sit ups
10 rygbøjninger
Strength:
Ben bag: 65 kg (5 reps) - 85 kg (4 reps) - 95 kg (4 reps) - 105 kg (3 reps) - 110 kg (3 reps) - 115 kg (3 reps x 3)
GM: 30 kg (10 reps x 4)
Conditioning:
7 runder af:
21 sit ups
15 air squats
9 box jumps
2000m jog på stadion
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