Lið: Neistin – G16 (f. 2010-11)

Bonkpress 3×6-8

Assisted pull ups 3×8-12

Bulgarian split squat 3×6 (3RIR)

Seated DB Shoulder press 3×8-10 (2-3 RIR)

Lateral squats 2×6-8 per bein

Calf raises 2×10-15

Countermovement jump + rotatións kast 3×3

Trapbar deadlift 3×6 (2RIR)

Hipthrust 3×8-10 (2RIR)

cable row 3×8-12 (2)

Landmine press 3×8 per arm

Bonkpress 3×6-8

Assisted pull ups 3×8-12

Bulgarian split squat 3×6 (3RIR)

Seated DB Shoulder press 3×8-10 (2-3 RIR)

Lateral squats 2×6-8 per bein

Calf raises 2×10-15

Countermovement jump + rotatións kast 3×3

Trapbar deadlift 3×6 (2RIR)

Hipthrust 3×8-10 (2RIR)

cable row 3×8-12 (2)

Landmine press 3×8 per arm

Bonkpress 3×6-8

Assisted pull ups 3×8-12

Bulgarian split squat 3×6 (3RIR)

Seated DB Shoulder press 3×8-10 (2-3 RIR)

Lateral squats 2×6-8 per bein

Calf raises 2×10-15

Countermovement jump + rotatións kast 3×3

Trapbar deadlift 3×6 (2RIR)

Hipthrust 3×8-10 (2RIR)

cable row 3×8-12 (2)

Landmine press 3×8 per arm

Bonkpress 3×6-8

Assisted pull ups 3×8-12

Bulgarian split squat 3×6 (3RIR)

Seated DB Shoulder press 3×8-10 (2-3 RIR)

Lateral squats 2×6-8 per bein

Calf raises 2×10-15