- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 5@60kg, 5, 5 (2-min rests between work sets)
- Drop set of assisted pullups, neutral grip
- Dumbbell chest press, slow negative: 12@14kg (each side), 11, 10, 9 (2-min rests)
- Another drop sets of assisted pull-ups, neutral grip
- Incline bench weighted situps, holding weight against chest: 12@5kg, 11, 10 (2-min rests)
Time: 56 minutes
Weight: 74.9kg