- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 5@70kg, 5, 7 (3-min rests between work sets)
- Dumbbell chest press: 10@22kg, 8, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)
Time: 42 minutes
Weight: 76.2kg (afternoon)