- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 8 (3-min rests between work sets)
- Dumbbell shoulder press (seated, fixed reclining bench): 7@18kg (each side), 6, 7 (3-min rests)
- Cable kneeling crunches: (bullhorn handle): 12@10, 12@11, 12
- Tricep pull downs: drop set from 8
Time: 45 minutes
Weight: 77.0kg