- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@90kg, 5 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 12@18kg (each side), 11, 10, 6 (3-min rests)
- Seated rows, wide grip: 10@49kg, 9, 8, 7ish (2-min rests)
- Incline bench weighted situps, holding weight against chest: 12@10kg, 11, 10 (2-min rests)
Time: 61 minutes
Weight:
71.6 kg