- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 6@80kg, 6, 4 (3-min rests)
- Dumbbell chest press: 8@20kg, 8, 9@16kg (3-min rests)
- Cable kneeling twisting crunches: 16@23.75, 12, 12 (3-min rests)
Time: 42 minutes
Weight: 75.2kg (evening)