13km stationary bicycle in 21:00
20min stretching
Muscle-ups: 5x5
Hamstring curl: 12 at 7.5, 10, 12.5kg
90° extensions 3x10
Seated row: 10 at 45, 50, 50kg
25 leg lifts, 25 full body crunches
Push press: 5 at 40, 42.5, 45, 47.5, 50kg
3x20 situps
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