- 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, 6
- Dumbbell shoulder press (machine): 10@35kg (both sides), 2-min rest, 9, 6
Time: 46 minutes
Weight: 79.8kg (afternoon)