- 5 minutes row machine
- Assisted pull ups: 3, no rest, 4ish@40kg, 6ish, 4ish (3-min rests)
- Dumbbell shoulder press, seated: 7@16kg, 4, 6@14kg (3-min rests)
- Cable machine ab crunches 6@33.75kg, 2-min rest, 6
Weight: 79.2kg (late morning)
Time: 32 minutes