- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 7, 6, 5 (2-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@12kg (each side), 9, 7, 5 (2-min rests)
- Cable rows: 12@11.25, 12@16.25, 12@18.75, 10@21.25, 2-min rest, 10, rest, 10
- Cable kneeling twisting crunches: 16@21.25, 16@23.75, 16@26.25 (2-min rests)
Time: 45 minutes
Weight: 78.3kg (evening)