- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 5@65kg, 5, 8 (3-min rests between work sets)
- Drop set of assisted pullups, neutral grip
- Dumbbell chest press, slow negative: 9@16kg (each side), 8, 7, 8 (3-min rests)
- Another drop sets of assisted pull-ups, neutral grip
- Incline bench weighted situps, holding weight against chest: 7@10kg, 6, 7 (2-min rests)
Time: 55 minutes
Weight: 72.8 kg