- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 5, 6 (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)
- Tricep pull downs: drop set from 8
Time: 54 minutes
Weight: 75.6kg