- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Cable rows (seated): 10@40, 3-min rest, 10@40, 3-min rest, 10
- Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side), 9, 5 (3-min rests)
- Decline bench sit ups: 10@5kg, 9, (3-min rests)
Time: 48 minutes