- 5 min row machine
- Kettle ball swings 2x45s@12kg, 4x45s@20kg
- 2 super sets of drop sets
- Assisted dips, wide grip, new machine
- Assisted pull ups, neutral grip
- Decline bench weighted situps, holding 10kg against chest: 3 sets of 8
- Bicep machine: 1 drop set starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 62 minutes
Weight: 70.8kg