- 5 minutes row machine
- Barbell back squats: 12@15kg, 6@55kg, 5@70kg, 3-min rest, 5
- Dumbbell shoulder press, seated: 5@18kg, 5.5@16kg, 6@14kg (3-min rests)
- Cable machine ab crunches 10@36.25kg, 3-min rest, 9
- Lat pull down: 8@60kg
Weight: 78.8kg (lunchtime)
Time: 39 minutes