Bike 10 minutes

jump rope 4x60 jumps

Squat 1x3 20 kg, 1x5 30 kg

OHSQ narrow grip 1x5 10 kg 1x3 20 kg, 1x5 20 kg

Leg press 1x10 70 kg, 2x10 80 kg

OHP

1x3 20, 30 , 40 kg

1x3 45 kg 50 kg

1x1 55 kg, 50 kg 45 kg

2x3 40 kg

Snatch high pull 2x3 30 kg, 40 kg , 3x3 50 kg

Box jumps 90 cm 3x3 BW

BB row 3x5 65 kg

Superset

Tri ext 3x5 50 kg

Kickbacks 3x3 10 kg

Laterals 1x12 10 kg, 2x10 10 kg DB:s

DBC 3x10 7 kg

Hip bridge 3x8 90 kg

Back ext 1x8 BW, 20 kg , 30 kg