- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- assisted pull ups: 7@45kg, 3-min rest, 6, 5
- Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 3-min rest, 7, 5@12kg
- Decline bench sit ups: 6@10kg, 3-min rest, 8
Time: 45 minutes
Weight: 80.4kg (morning)