- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 10@60kg, 5@75kg, 5, 8 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 9@16kg (each side), 6, 7@12kg (3-min rests)
- Decline bench sit ups: 12@5kg, 10@10kg, 5@15kg
Time: 45 minutes
Weight: 76.3kg (evening)