- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@85kg, 5, 6 (3-min rests)
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 7, 7@12kg (3-min rests)
- Cable rows: 10@38.75, 3-min rest, 10
- Decline bench sit ups: 10@15kg
Time: 43 minutes
Weight: 76.3kg (afternoon)