Opvarmning:
1000m roning
Xiaopeng skulderøvelse: 5 reps h+v x 3 sæt @ 2,5 kg
Styrke:
Ben bag: 55 kg (5 reps) - 75 kg (5 reps) - 85 kg (5 reps) - 95 kg (5 reps x 5)
Stem i udfald: 15 kg (6 reps) - 20 kg (6 reps x 2) - 25 kg (6 reps x 4)
Bent over row: 35 kg (6 reps) - 40 kg (6 reps x 4)
Ro intervaller:
300m, 200m, 100m (40 sek. rest i/b)
1 min. rest
300m, 200m, 100m (40 sek. rest i/b)
1 min. rest
300m, 200m, 100m (40 sek. rest i/b)
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