- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
- Dumbbell chest press, slow negative: 9@18kg (each side), 8, 7, 6
- Decline bench weighted sit-ups, holding 5kg against chest: 3 sets of 12
- Standing cable rope rows: 10@60kg, 8@85kg, 7, 6, 5
- Pallof press, big cable machine: 15 (each side)@35kg
- Bicep machine: Drop set starting at 25kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 63 minutes
Weight: 73.9 kg