- 5 min row machine
- Barbell back squats: 12@15kg, 12@40, 5@60kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 7@18kg (each side), 6@16kg, 7@14kg (3-min rests)
- Cable kneeling twisting crunches: 18@31.25, 16, 16 (3-min rests)
Time: 46 minutes
Weight: 76.0kg (evening)