- 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): 8@16kg (each side), 7, 6@12kg, 6 (3-min rests)
- Cable rows: 10@36.25, 3-min rest, 10, rest, 10
- Decline bench sit ups: 10@15kg, 8, 5 (3-min rests)
Time: 56 minutes
Weight: 75.5kg (morning)