- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@80kg, 5, 5 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 5, 6@12kg (3-min rests)
- Cable rows: 10@31.5, 3-min rest, 10@35, rest, 10
- Decline bench sit ups: 8@10kg, 7, 5 (3-min rests)
Time: 53 minutes
Weight: 76.6kg (morning)