- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 6@80kg, 5@100kg, 5, 8 (3-min rests between work sets)
- Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 12@30kg, 10@35kg, 10, 7, email@example.com
- 1 drop set of assisted pull-ups, neutral grip
- Palloff press: 12@30kg
Time: 50 minutes
Notes: I had planned to increase my squat weight to 105kg, but the rack with adjustable safety bars was busy, so I stayed at 100kg. I was able to do 8 reps in my last set, though, so I really should increase the weight next time.