- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 6@60kg, 6, 7 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 6, 6@12kg (3-min rests)
- Cable kneeling twisting crunches: 18@31.25, 16, 16@28.75 (3-min rests)
Time: 42 minutes
Weight: 76.8kg (morning)