- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@85kg, 6, 6 (3-min rests between work sets)
- Dumbbell chest press: 7@22kg, 6, 6 (3-min rests)
- Cable kneeling crunches: 12@7, 12@8, 12 (3-min rests)
Time: 44 minutes
Weight: 76.4kg