- 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 chest press: 8@20kg, 8, 10 (3-min rests)
- Decline bench situps: 9@10kg, 9, 9 (3-min rests)
Time: 45 minutes
Weight: 76.7 kg