- 5 min row machine
- Barbell back squats: 12@20kg, 12@30kg, 10@40kg, 10, 10 (2-min rests between work sets)
- Decline bench sit ups: 9@5kg, 7ish, 3 (2-min rests)
- Dumbbell chest press: 10@12kg, 10, 10, (2-min rests)
Time: 46 minutes
Weight: 80.3kg (afternoon)