- 5 minutes row machine
- Assisted pull ups: 3, no rest, 4@40kg, 7ish, 5ish (3-min rests)
- Dumbbell shoulder press, seated: 5@18kg, 7@16kg, 4@16kg (3-min rests)
- Cable machine ab crunches 6@43.75kg, 2-min rest, 6@41.25kg
Weight: 79.4kg (morning)
Time: 35 minutes