Warm up: 3 minutes rowing = 638 meters

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 50kg 1x10x2 45kg
Lever chest press: 1x6 42,5kg 1x8 37,5kg 1x10 27,5 kg
Lever shoulder press: 1x6 25kg 1x8 20kg 1x10 15 kg
Pulley Row: 1x6 35kg 1x8 30kg 1x10 25 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 1x6 60kg 1x8 50kg 1x10 45kg

Cardio:

Ran 2k in 18:55