- 5 min elliptical
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5@95kg, 5 (3-min rests)
- Dumbbell chest press: 10@22kg, 7, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 18@31.25, 16, 16@28.75 (3-min rests)
Weight: 76.9kg (evening)
Time: 47 minutes