- 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): 7@18kg (each side), 5, 8@12kg (3-min rests)
- Cable kneeling twisting crunches: 16@31.25, 16@28.75, 16 (3-min rests)
Time: 54 minutes
Weight: 76.2kg (evening)