- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 5@110kg, 5, 5 (3-min rests between work sets)
- Chest press machine, seat height 7, handle position 4 (2-min rests) : 12@20kg, 12@25kg, 10, 10, 10
Time: 40 minutes
Weight: 74.3 kg