- 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), 8, 6, 6@12kg (3-min rests)
- Cable rows: 10@36.25, 3-min rest, 10, rest, 12
- Decline bench sit ups: 10@10kg, 9, 8 (3-min rests)
Time: 56 minutes
Weight: 76.6kg (evening)