- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@95kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 9@18kg (each side), 8, 7, 10 (3-min rests)
- Ab crunch machine (seat height 4): 12@27.5kg, 10@25kg, 8@22.5kg (3-min rests)
Time: 53 minutes
Weight: 75.0kg