- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 8 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@16kg (each side), 9, 9@14kg (3-min rests)
- Pallof presses (each side): 12@5, 12@6, 2-min wait, 12@6, 2-min wait, 12
Time: 36 minutes
Weight: 73.7kg (evening)
Notes: knee pain during squats. It was only a slight pain, but it’s very unusual for me to have any such pain, so I kept the sets and weight down instead of going up to 85kg as planned.