- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@95kg, 5, 5 (3-min rests between work sets)
- Dumbbell chest press: 10@20kg, 9, 7, 7@18kg (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
- 5 neutral grip pull ups
Weight: 74.7kg (evening)
Time: 53 minutes