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- rest a day
- 1 Floor Press
- https://www.youtube.com/watch?v=uUGDRwge4F8 (kaip st.)
- 12-14 20 kg
- 2 Renegade Row
- https://www.youtube.com/watch?v=vyHls4EKqxU
- 15 20 kg
- 5 One-Arm Push Press
- https://www.youtube.com/watch?v=z7lCqGPmz6Q
- 15x2 20 kg
- 3 Goblet Squat
- https://www.youtube.com/watch?v=NIrcxSkwui8
- 15 34 kg
- 6 One-Arm Bentover Row
- https://www.youtube.com/watch?v=J3zfFc1UfHo
- 15x2 42 kg
- 7 One-Arm Swing
- https://www.youtube.com/watch?v=pcKsqMW62Ss (iki pilvo)
- 15x2 37 kg
- 8 Get Up Situp
- https://www.youtube.com/watch?v=o2qZOp3qiMw (kaip vid.!)
- su abiem rankom 1, 14 22 kg
- 4 Single-Leg Deadlift
- https://www.youtube.com/watch?v=5oiKWA-K6-g
- 15x2 22 kg
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