- 5 minutes row machine
- Barbell back squats: 12@15kg, 6@55kg, 5@70kg, 3-min rest, 5
- Dumbbell shoulder press, seated: 6@18kg, 7@16kg, 6@14kg (3-min rests)
- Cable machine ab crunches 10@36.25kg, 3-min rest, 9
- Lat pull down: 4@70kg
Weight: 79.3 kg (lunchtime)
Time: 38 minutes