- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@80kg, 5@100, 5, 5 (3-min rests)
- Dumbbell chest press: 10@22kg, 8, 10@16kg (3-min rests)
- Cable kneeling twisting crunches: 18@31.25, 14, 16@28.75 (3-min rests)
Weight: 77.1kg (evening)
Time: 47 minutes