- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@105kg, 5, 5 (3-min rests between work sets)
- Chest press machine, seat height 7, handle position 4 (3-min rests between work sets) : 12@30kg, 8@35kg, 8, 7, 7@27.5kg
- 1 drop set of assisted pull-ups, neutral grip
Time: 45 minutes
Weight: 73.9kg