- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@85kg, 5, 9 (3-min rests)
- Dumbbell chest press: 9@20kg, 8, 7@16kg (3-min rests)
- Cable kneeling twisting crunches: 18@23.75, 18, 18 (3-min rests)
Time: 44 minutes
Weight: 74.2kg (afternoon)