- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Cable rows (seated, narrow handle): 10@40, 6@47, 3-min rest, 8, 3-min rest, 9
- Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 3-min rest, 7
- Decline bench sit ups: 11@5kg
Time: 43 minutes
Weight: 81.0kg (afternoon)