Squat
3*5*60 / 5*100 / 5*140 / 5*150 / 5*160 / 5*170 / 10*100

Lower back reverse 3*10
Lower back bench 3*10
Double arm swings with kettlebell 3*10
Pull trough 3*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20