- 5 min row machine
- Leg extension machine: 9@57kg, 2-min rest, 9@66kg, 3-min rest, 9@75kg, rest, 9
- Dumbbell chest press: 8@20kg, 7, 7@16kg (3-min rests)
- Assisted pull ups: 8@45kg, 3-min rest, 6ish
- Decline bench sit ups: 7@10kg
Time: 48 minutes
Weight: 79.8kg (morning)