- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 8@60kg, 5@80, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 7, 7@12kg (3-min rests)
- Cable kneeling twisting crunches: 18@28.75, 16@26.25, 16 (3-min rests)
Time: 45 minutes
Weight: 75.2kg (evening)