- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 6@80kg, 5@100kg, 5, 6 (3-min rests between work sets)
- Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 12@25kg, 12@30kg, 12, 7.5, 10@25kg
- 1 drop set of assisted pull-ups, neutral grip
Time: 50 minutes
Weight: 74.3kg