- 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: 11@20kg, 9, 6, 7@18kg (3-min rests)
- Cable kneeling crunches (bullhorn handle): 12@13, 12, 12 (3-min rests)
- 6ish neutral grip pull ups
Time: 54 minutes
Weight: 73.7kg (morning)