Mandag 13. november 5 x 4 minutt intervaller @ 14-14,5-15-15-15 km/t & 2% stigning
Tirsdag 14. november 3 runder av: 15+15 KB snatch @ 20kg 10 1 & 1/2 rep KB squats @ 2x16kg 15+15 single arm row @ 20kg 15+15 bulgarian split squat @ 2x16kg 10 push press @ 2x16kg 20 KB swings @ 20kg
Onsdag 15. november A1) 3 x 12 knebøy @ 85kg B1) 3 x 12 pullups C1) 3 x 12 sumo markløft @ 95kg D1) 3 x 12 chins E1) 2 x 12 leg press E2) 2 x 12 leg curl
Torsdag 16. november A1) 3 x 15+15 utfallsmatrix @ 2x20kg A2) 3 x 15 nøytrale pullups B1) 3 x 15+15 ettbeins RDL @ 2x20kg B2) 3 x 20 renegade row m/pushup @ 2x10kg C1) 3 x legcurl dropset D1) 2 x 30 frogpumps @ 20kg
Fredag 17. november Treningsfri
Lørdag 18. november A1) 3 x 10+10 bulgarske splittbøy @ 50kg B1) 3 x 10+10 utfall bakover fra step @ 50kg C1) 3 x 10+10 curtsey utfall @ 50kg D1) 3 x 20+20 mini band kick backs E1) 3 x 20+20 mini band side kicks
Søndag 19.november Treningsfri
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