- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (4-min rests between work sets)
- AZDumbbell shoulder press (seated, fixed reclining bench): 7@18kg (each side), 6, 8 (3-min rests)
- Decline bench situps: 10@14kg, 9, 10 (3-min rests)
Time: 49 minutes
Weight: 76.8kg