- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 12@10kg (each side), 11, 12
- 1 drop set of assisted pull-ups
- Decline bench weighted situps, holding 15kg against chest: 1 set of 8
Time: 41 minutes
Weight: 70.6 kg