- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@16kg (each side), 6, 8@12 (3-min rests)
- Pallof presses (each side): 12@4, 12@5, 2-min wait, 12@6, 2-min wait, 12
Time: 42 minutes
Weight: 75.1kg (morning)