- 5 min row machine
- Dumbbell shoulder press (seated): 8@14kg (each side), 7, 8 (2-min rests)
- 2 drop sets of assisted pull-ups, neutral grip (6-min rest between sets)
- Incline bench weighted situps, holding weight against chest: 10@15kg, 6 (2-min rests)
Time: 35 minutes
Weight: 72.5 kg