- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 12@40kg, 5@70kg, 5, 8 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 8, 6@12kg (3-min rests)
- Cable kneeling twisting crunches: 18@36.25, 16, 14 (3-min rests)
Weight: 78.4kg (evening)
Time: 44 minutes