- 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: 4@24kg, 7@20kg, 7 (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
Time: 45 minutes
Weight: 72.7 kg