- 5 min row machine
- Barbell back squats: 12@15kg, 12@40, 7@60kg, 7, 7 (3-min rests between work sets)
- Accidental chest press: 11@18kg
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 6@18kg (each side), 5@16kg, 6@14kg (3-min rests)
- Cable kneeling twisting crunches: 18@33.75, 16, 16@31.25 (3-min rests)
Time: 7:12-
Weight: 75.9kg (evening)