- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 7 (3-min rests between work sets)
- Dumbbell shoulder press (seated, fixed reclining bench): 9@16kg (each side), 8, 7 (3-min rests)
- Decline bench situps: 12@14kg, 12, 8 (3-min rests)
- Pull ups, neutral grip: 7
Time: 44 mins
Weight: 74.4 kg (morning)