- 5 min row machine
- Barbell back squats: 12@20kg, 12@40, 5@75kg, 5, 6 (3-min rests between work sets)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 5, 7@12kg (3-min rests)
- Cable kneeling twisting crunches: 18@36.25, 16, 16@33.75 (3-min rests)
Weight: 76.6kg (evening)
Time: 44 minutes