- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@90kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 10@12kg (each side), 9, 8 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
Time: 39 minutes
Weight: 74.6kg