Activity | Weight (kg) | Sets | Reps |
| Squats | 50 | 4 | 7 |
| Lat pull | body | 2 | 4 |
| Chin ups | body | 2 | 7 |
| Push ups | body + 20kg backpack | 3 | 7 |
| Deadlift (Romanian) | 60 | 4 | 7 |
| Standing military press | 35 | 3 | 7 |
| Dips | body + help holding legs | 2 | 7 |
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