- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Cable rows: 12@38.5, 2-min rest, 9@42, 3-min rest, 9
- Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 7, 6@12kg (3-min rests)
Time: 41 minutes
Weight: 80.4kg (morning)