- 5 min row machine
- Seated leg press (seat height 6): 12@25, 12@35, 12@45, 12@55, 10@65, 9@75, 8@85, 8@95, 7@105, 7@115, 3-min rest, 10, rest, 10
- Decline bench sit ups: 10@10kg, 9, 8 (3-min rests)
- Dumbbell chest press: 9@20kg, 8, 7 (3-min rests)
Time: 50 minutes
Weight: 74.4kg (morning)