- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@90kg, 5@95kg, 7 (3-min rests)
- Dumbbell chest press: 10@22kg, 7, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 14@33.75, 18@31.25, 16 (3-min rests)
Time: 45 minutes
Weight: 75.7kg (evening)