- 5 min row machine
- Barbell back squats: 12@20kg, 5@70kg, 5, 7 (3-min rests between work sets)
- Cable rows: 12@38.5, 2-min rest, 8@42, 3-min rest, 8
- Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 8, 6@12kg (3-min rests)
Time: 42 minutes
Weight: 81.9kg (morning)