28. Februar:
5 km jog
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1. Marts:
15 min jog
Intervaller:
30 sek ON
30 sek OFF
X 10
(14 - 14,5 x 3 - 15 x 3 - 15,5 x 3)
10 min afjog/PW
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Styrke:
Thrusters fra nakke: 25 kg (4 reps) - 35 kg (4 reps) - 45 kg (4 reps) - 50 kg (4 reps x 4)
Ben bag: 45 kg (4 reps x 2) - 55 kg (4 reps) - 65 kg (4 reps) - 75 kg (4 reps) - 85 kg (4 reps) - 95 kg (4 reps x 3)
RAR: 45 kg (6 reps) - 65 kg (6 reps x 4)
Back extensions: 12 reps x 3 sæt
EMOTM - 24 min.:
1: 10 kcal roning
2: 10 kcal assault bike
3: 10 kcal skierg
4: rest
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4. Marts:
5 min PW
10 min jog
Løbeintervaller:
40 sek ON
20 sek OFF
X 10
(14 x 2 - 14,5 x 2 - 15 x 2 - 15,5 x 2 - 16 x 2)
10 min PW/jog
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