- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@80kg, 5, 8 (3-min rests between work sets)
- Drop set of assisted pullups, neutral grip
- Dumbbell chest press, slow negative: 10@16kg (each side), 9, 8, 7 (3-min rests)
- Incline bench weighted situps, holding weight against chest: 8@10kg, 7, 6 (2-min rests)
Time: 61 minutes
Weight: 74.5 kg