- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@70kg, 6@80kg, 6, 6 (3-min rests between work sets)
- Dumbbell shoulder press (seated): 8@16.5kg (each side), 7, 7@13.5kg (3-min rests)
- Decline bench situps: 12@5kg, 12, 12 (3-min rests)
Time: 47 minutes
Weight: 76.9 kg