- 5 min row machine
- Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12@40, 12@50, 12, 12 (3-min rests)
- Dumbbell chest press: 8@22kg, 8, 7@16kg (3-min rests)
- Cable kneeling twisting crunches: 18@28.75, 16@26.25, 16 (3-min rests)
Time: 43 minutes
Weight: 75.8kg (morning)