- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 6 (3-min rests between work sets)
- Decline bench sit ups: 9@15kg, 9, 5 (3-min rests)
- Dumbbell chest press (slight incline): 8@20kg, 6, 7@16kg, (3-min rests)
Time: 45 minutes
Weight: 75.9kg (morning)