- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press: 6@24kg, 5, 5 (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
Time: 48 minutes
Weight: 78.2kg