Vægtløftning:
Træk/Trækbalance: 35 kg (2+2 reps) - 40 kg (2+2 reps) - 45 kg (1+2 reps x 2) - 50 kg (1+2 reps x 2) - 55 kg (1+2 reps x 2)
Stød: 45 kg (2+2 reps x 2) - 55 kg (2+2 reps) - 60 kg (2+2 reps) - 65 kg (2+2 reps) - 60 kg (2+2 reps) - 65 kg (2+2 reps)
Ben bag: 65 kg (3 reps) - 75 kg (3 reps) - 85 kg (3 reps) - 95 kg (3 reps) - 105 kg (3 reps) - 110 kg (3 reps)
Trækhiv til knæ: 45 kg (4 reps) - 65 kg (4 reps x 2) - 75 kg (4 reps x 2)
Finisher:
GHD sit ups: 50 reps
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