Push Fredag:
- Oppvarming 1.7km 600m 5.00, 500m 4.30 600m 4.00
- Benkpress 4x6 40kg, siste med 50kg
- Barbellpress 4x6 2x12.5kg
- Cable Fly 3x10 2x15kg
- Reverse Flyes 3x10 2x15kg
- Tricep Extenseion 3x10 25kg
- Overhead tricep Extension 3x8 12.5
- Legger 3x10-12 60kg
- Avslutning 500m 4.30m/km, 500m 4.30m/km
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