- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Decline bench sit ups: 9@15kg, 9, 5 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 6, 6@12kg (3-min rests)
Time: 44 minutes
Weight: 77.4kg (morning)