Friday morning...

Crosstrainer 5 min.
Squat 5*5*60
Bench 3*5*60
Deadlift 3*5*60
Pull down abs 1*20

Pull down abs one leg front 2*20

Crunch 2*20

Leg raises 1*20

Side crunch 2*20
Side rotations 2*20

Calf raises 2*20
Step rises 3*10
Crosstrainer 5 min.