- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 8@60kg, 8, 8 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 12@12kg (each side), 8, 6 (3-min rests)
- Pallof presses (each side): 12@11.25, 12@13.75, 2-min wait, 12@13.75
Time: 39 minutes
Weight: 75.4kg