Box jump – 4 × 3 (vengur við einum beini)
Power clean – 5 × 2 82,5%
Trapbar deadlift – 4 × 5 75%
DB incline Bonkpress – 3×8 (1-2 RIR)
Bulgarian split squat – 3×6 (2RIR)
Pullups 3 × 6–10 (0RIR)
Nordic hamstring – 3 × 4–6 + barbell wheel 3×10-15
Til Málmenn:
Power clean
Medball rotatións kast 3×4
trapbar
Flyes 3×8-12 (2RIR)
Pull ups
Single leg RDL
lateral squat 3×6
Tungt suitcase carry 3×20-30 m