- 5 min row machine
- Dumbbell shoulder press (seated): 10@14kg (each side), 9, 6 (3-min rests)
- Leg press (6 holes showing) :, 12@43kg, 12@52kg, 12@61kg, 12@70kg, 12@79kg, 12, 12 (3-min rests between work sets)
- 1 drop set of assisted pull-ups, neutral grip
- Palloff press (2-min rests): 12@30kg, 12, 12
Time: 51 minutes
Weight: 75.6 kg