- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 7@17.5kg (each side), 4, 5@12.5 (3-min rests)
- Bench situps: 10@12.5kg (flat), 6@8kg (decline), 6@0kg (3-min rests)
- Assisted pull ups: one drop set
Time: 45 minutes