Runner – Ex:1
3 min – % 8 – speed 6
Top XT – Ex:2
3 min – lev 4 – speed >55
Rowing – Ex:3
3 min – lev 10 – speed >25
Leg press – Ex:4
3×10 warm up
3×15 set
Seated leg curl – Ex:5
1×15 warm up
3×15 set
Leg curl – Ex:6
1×15 warm up
3×8-10 set
Leg extension – Ex:7
1×10 warm up
3×15 set
Plie squat – Ex:8
1×15 warm up
3×8-10 set
Rowing – Ex:9
5 min – lev 10 – speed >25
Runner – Ex:10
5 min – speed 9-12