5 min row machine
Dumbbell chest press, slow negative: 11@18kg (each side), 10, 9, 9 (2-min rests)
Seated rows, wide grip: 10@49kg, 9, 8, 7ish (2-min rests)
Time: 30 minutes
Weight: 73.2 kg
5 min row machine
Seated rows, wide grip: 10@49kg, 9, 8, 7ish (2-min rests)
Time: 30 minutes
Weight: 73.2 kg