- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 5@70kg, 5, 8 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 7, 5 (3-min rests)
- Cable rows: 12@18.75, 10@23.75, 2-min rest, 10, rest, 10@26.25
- Cable kneeling twisting crunches: 16@26.25, 16, 16 (2-min rests)
Time: 54 minutes
Weight: 78.2kg (morning)