- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 5@70kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 7@18kg (each side), 8@14kg, 5 (3-min rests)
- Cable kneeling twisting crunches: 18@31.25, 16, 16 (3-min rests)
Weight: 75.4kg (evening)
Time: 42 minutes