80 min

1.Strength
A. Deadlift – 4 x 4 @ 80-85%, rest 4-5 minutes between sets.

B. Alternate sets of B1 and B2 for 4 rounds
B1. Push press – 3+ reps @ 82.5-87.5%, rest 1 minute before B2.
45 47,5 47,5 6*47,5
B2. Single arm DB row – 10 reps/side @ AHAFA, rest 2-3 minutes before B1
14 18 18 18 kg

Additional:
C1. Single arm DB press
4*10/s*8 kg
C2. Side lateral raise
4*10*2.5 kg
C3. Hamstring machine
3*12*10 kg

D1. Bicep curls
8/s*10 kg 12*10 kg 2*12*12.5 kg