- 5 min row machine
- Palloff press (2-min rests): 12@30kg, 12, 12
- Barbell back squats: 12@20kg, 6@60kg, 6@80kg, 5@95kg, 5, 8 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 10@14kg (each side), 9, 6 (3-min rests)
- 1 drop set of assisted pull-ups, neutral grip
Time: 50 minutes
Weight: 74.7kg