- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 5@70, 5 (3-min rest between work sets)
- Dumbbell shoulder press (seated, fixed bench): 9@14kg (each side), 3-min rest, 8
- Decline bench sit ups: 9@10kg, 8 (3-min rests)
- Low cable row: 12@33kg, 10@40kg, 2-min rest, 10@47kg, 3-min rest, 10@57kg
Weight: 78.5 kg (morning)
Time: 42 minutes