- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5@80, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, fixed reclining bench): 8@18kg (each side), 6, 6 (3-min rests)
- Decline bench situps: 10@14kg, 10, 10 (3-min rests)
Time: 44 minutes
Weight: 74.5 kg