- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@75kg, 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: 10@23.75, 10@26.25, 2-min rest, 10@28.75, rest, 10
- Decline bench sit ups: 10@5kg, 9, 4 (2-min rests)
Time: 56 minutes
Weight: 77.2kg (morning)