- 5 min row machine
- Barbell back squats: 12@15kg, 12@40, 7@60kg, 7, 7 (3-min rests between work sets)
- Dumbbell chest press: 10@22kg, 6, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 14@36.25, 16@33.75, 16 (3-min rests)
Time: 41 minutes
Weight: 76.9kg (evening)