Gym

Gym: 10*5@+10kg 45deg decline  situps
8*5@60kg guided squats
10*5@27.5kg@side standing with dumbbell in one hand side crunch
10*5@5@side cable twist accross body at shoulder hight
5@1min planks
8*5@+2kg held above head bend forward at middle on 45deg inlcine thingy. (does lower back)