- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@80kg, 5, 8 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 9, 7, 6 (3-min rests)
- Cable rows: 10@31.25, 3-min rest, 10@36.25, rest, 12
- Decline bench sit ups: 10@10kg, 8, 7 (3-min rests)
Time: 57 minutes
Weight: 76.8 (evening)