- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 8, 8@70kg, 8 (3-min rests)
- Dumbbell chest press: 10@18kg, 10, 8 (3-min rests)
- Cable kneeling twisting crunches: 10@23.75, 12@21.25, 12 (3-min rests)
Time: 46 minutes
Weight: 75.3kg (evening)