- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 5@85kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press: 8@20kg, 7, 7@16kg (3-min rests)
- Assisted pull ups: 7@45kg, 3-min rest, 6
- Decline bench sit ups: 8@10kg
Time: 45 minutes
Weight: 79.0kg (morning)