21/4

Weighted dip:

https://www.youtube.com/watch?v=zmgzXxeXZkM&feature=youtu.be

Deadlift:

https://www.youtube.com/watch?v=zftg6g8Sf94&feature=youtu.be

Deadlifts while holding breath:

https://www.youtube.com/watch?v=0xCtsTKAq5w&feature=youtu.be

Besides that, I'm back on crossfit, for a year and a half. I hope it's worth the cost!  I also ran 5km for the first time since I was 15, in 24:47 or something like that, and felt like I had a lot more in me the whole time, which was probably a fluke considering I never feel that way when doing something with cardio. I also did Star Tracs (löpband at friskis och svettis) "fireman test" to determine my VO2-max, and although I'm not sure if I understood every question posed by the machine, it would seem as if it claims my VO2-Max is 73. The other test that same machine did on me gave me 48 though, so I'm not sure. It's basically because I don't understand what "HF" means in that context. It asked me what my HF was (heart frequency?) and I wrote 194, and then it said that the test will terminate when my pulse has reached 165 beats per minute. That would be 85% of my max pulse, so I just assumed they were asking me for my max pulse, but who knows - not friskis, and not my google skills!