- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@40kg, 6@60kg, 5@85kg, 5, 8 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 11@16kg (each side), 10, 9, 11 (3-min rests)
- Drop set of assisted pullups, neutral grip
Time: 55 minutes
Weight: 73.7kg