- 20-min HIIT cycling program
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 6, 7@12kg (3-min rests)
- Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)
Weight: 76.6kh (evening)
Time: 47 minutes