Lower body

Box squat:
20kg x 3 x 10
60kg x 10
80kg x 5
100kg x 2
120kg x 2
(léttir vafningar)
140kg x 2
160kg x 2
180kg x 2

Dedd 1/2-1min á milli setta:
120kg x 5
140kg x 12 x 1

Rounded back good morning:
60kg x 2 x 10

Back extensions:
10
30-40kg x 2 x 10

Hanging leg raises:
2 x 10

Deadlift hold:
120kg x 48sec

Fínn æfingadagur, held hann skili því sem hann á að skila.