Opvarmning:
800m roning
3 runder af:
15 GHD sit ups @ 5 kg
10 airsquats
5 push ups
Styrke:
Trækbenbøjninger: 35 kg (4 reps) - 45 kg (4 reps) - 50 kg (4 reps) - 55 kg (3 reps x 2) - 60 kg (3 reps x 2)
RAR: 45 kg (6 reps) - 65 kg (4 reps) - 75 kg (4 reps x 4)
Skulderpres: 15 kg (6 reps) - 20 kg (6 reps) - 25 kg (6 reps x 4)
Chin ups: 2 reps x 5 sæt
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