- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@100kg, 5, 6 (3-min rests between work sets)
- Dumbbell chest press, slow negative: 11@18kg (each side), 10, 9, 8 (3-min rests)
- Incline bench situps: 8@15kg, 8, 8 (3-min rests)
Time: 53 minutes
Weight: 73.8kg