Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5 / 2*162,5 / 2*182,5
with belt 2*202,5 / 2*222,5 / 2*242,5 / 5*202,5

Leg extension 1*30
Calf raises 10*10

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 1*10

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