McFit

10 overhead squats 20kg

5 L-hang wide grip pullups

8 L-hang pullups

6 L-hang pullups, 2 knee-tuck pullups

5 knee-tuck wide grip pullups

10 high pulls 40kg

10 bent-over rows 30kg

5 BB curls 30kg, 5 at 20kg

10 upright rows 20kg

10 bent-over rows 30kg

5 BB curls 25kg, 5 at 20kg

Crunch machine: 15 at 50, 20 at 40, 25 at 35kg

10 Turkish situps per side, 15kg

50 full body crunches