- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 4, 5
- Ab crunch machine (seat height 4): 16@30kg, 16, 16
- Seated rows, wide grip: 11@35kg, 10, 9, 8
- Pallof press, big cable machine: 15 (each side)@35kg
- Bicep machine: 2 drop sets starting at 20kg
- Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
Time: 47 minutes
Weight: 72.9 kg
Notes: Did 3 sets of push-ups earlier in the day: 24, 12, 12