- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 8@60kg, 6@75, 6, 6 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 7@12kg (3-min rests)
- Cable kneeling twisting crunches: 16@23.75, 16, 16 (3-min rests)
Time: 47 minutes
Weight: 75.0kg (evening)