Squat..

Crosstrainer 5 min.

Squat

3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 /1*180 / 1*190 / 1*200 / 1*210 / 1*220 / 5*170

Deadlift

5*60 / 5*100 / 5*140 / 5*180 / 5*220

Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 1*20

Leg raises 1*20