- 5 min row machine
- Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@90kg, 5, 8 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 10@14kg (each side), 9, 4 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
- Incline bench weighted situps, holding weight against chest: 8@15kg, 7, 6 (3-min rests)
Time: 55 minutes
Weight: 74.1kg