Upphitun:
Róður 1500 m
Æfing dagsins:
400 m hlaup/sprettur
Armbeygjur: 30 - 25 - 20 - 15 - 10
Kviðkreppur: 20 - 25 - 30 - 35 - 40
300 m hlaup/sprettur
Push Press: 15 - 15 - 15 - 15 - 15
Kassahopp: 25 - 25 - 25 - 25 - 25
200 m hlaup/sprettur
Hnébeygjur: 30 - 30 - 30 - 30 - 30
Sippa: 50 - 50 - 50 - 50 - 50
100 m hlaup/sprettur
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