- 5 min row machine
- Cable rows (seated, rope): 10@40, 6@47, 3-min rest, 7, 3-min rest, 7
- Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Decline bench sit ups: 10@5kg, 8, 5 (3-min rests)
- Dumbbell shoulder press (seated, adjustable bench): 10@14kg (each side)
Weight: 80.9 kg (morning)
Time: 47 minutes