- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@85kg, 9, 8 (3-min rests between work sets)
- Dumbbell chest press: 8@22kg, 7, 5 (3-min rests)
- Cable kneeling crunches (bullhorn handle) : 12@9, 12@10, 12 (3-min rests)
Time: 43 minutes
Weight: 76.7 kg