2-3 oppvarmingssett for hver øvelse

2-1 RIR for hver øvelse

1 min pause etter hvert arbeidssett

A1) Frontsquats / Backsquat (paused), 7-10 x 3 sett

A2) Pullups (strict), 7-10 x 3 sett

B1) RDL barbell, 8-10 x 3

B2) Benchpress (paused) / Shoulderpress (strict) barbell, 7-10 x 3

C1) Bent over single arm row, dumbells, 8-10 + 8-10 x 3

C2) Walking lunges, 8-10 + 8-10 x 3