Slow trækhiv: 35 kg (4 reps x 4)
Træk fra knæ: 25 kg (3 reps x 2) - 35 kg (3 reps x 2) - 40 kg (3 reps) - 45 kg (3 reps x 4)
Stød: 45 kg (2+2 reps x 2) - 55 kg (2+2 reps) - 60 kg (2+2 reps) - 65 kg (1+1 reps x 2) - 70 kg (1+1 reps)
Ben bag: 45 kg (4 reps) - 65 kg (4 reps) - 75 kg (4 reps) - 85 kg (4 reps) - 95 kg (4 reps x 4)
GHD sit ups: 20 reps x 5 sæt
Conditioning:
20 min. PW
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