- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5, 5 (3-min rests)
- Dumbbell chest press: 8@22kg, 8, 7@16kg (4-min rests)
- Cable kneeling twisting crunches: 20@26.25, 20, 20 (3-min rests)
Time: 46 minutes
Weight: 75.6kg (morning)