5 min row machine
Lat pull down station: 12@7, 1 min rest, 12@8, 2 min rest, 12@9, 3 min rest, 12@10, 3 min rest, 9@11
Bench press station: 12@8, 1 min rest, 12@9, 2 min rest, 10@10, 3 min rest, 7@11, 3 min rest, 7@11
Time: 33 minutes
5 min row machine
Lat pull down station: 12@7, 1 min rest, 12@8, 2 min rest, 12@9, 3 min rest, 12@10, 3 min rest, 9@11
Bench press station: 12@8, 1 min rest, 12@9, 2 min rest, 10@10, 3 min rest, 7@11, 3 min rest, 7@11
Time: 33 minutes