1. ftont sqt: 81%x3 x 5 sets
2. sn pulls: 100%x3x2 (work speed thru the middle)
3. sn deadlifts: 100%+10 kg x 3 x 2 sets (pause at mid thigh for 2 sec. then stand)
4. sn push press: 5, 4, 3, 3, 3 add weight each set
5. speed good mornings: 3 x 10 use weight if you can
6. abs: your choice
