- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 7@14kg (each side), 6, 8 (2-min rests)
- 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)
- Decline bench weighted situps, holding 15kg against chest: 2 sets of 8 (2-min rests)
Time: 62 minutes
Weight: 70.9 kg