- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 12@40kg, 8@60kg, 8, 8 (2-min rests)
- Dumbbell chest press: 10@22kg, 7, 7@18kg (3-min rests)
- Cable kneeling twisting crunches: 16@36.25, 16, 16@33.75 (3-min rests)
Time: 41 minutes
Weight: 76.9kg (evening)