- 5 min row machine
- Straight-leg dead lifts, articulating back: 12@20kg, 12@30kg, 12@40kg, 12, 12 (3-min rests)
- Dumbbell chest press: 10@22kg, 8, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 16@33.75, 18@31.25, 16 (3-min rests)
Weight: 76.6kg (evening)
Time: 43 minutes