- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@95, 5, 5 (3-min rests)
- Dumbbell chest press: 9@22kg, 8, 9@18kg (3-min rests)
- Cable kneeling twisting crunches: 14@31.25, 16@28.75, 16 (3-min rests)
Weight: 75.9kg (evening)
Time: 50 minutes