- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 3-min rest, 6
- Dumbbell shoulder press (seated, fixed bench): 8@16kg (each side), 3-min rest, 5, 6@14kg
- Decline bench sit ups: 9@10kg, 3-min rest, 7
- Assisted pull ups: 8@36kg, 3-min rest, 7@45kg
Time: 43 minutes
Weight: 79.8kg (afternoon)