Light squat and deadlift..

Crosstrainer 5 min.

Squat 3*5*60 / 5*100 / 5*140 / 1*160 / 1*180 / 1*200

Deadlift
5*60 / 5*100 / 5*140 / 5*180 

With METAL JACK deadlift suit
1*220 / 1*250 / 1*280

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.