- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 6@60kg, 5@90kg, 5, 5 (3-min rests)
- Cable rows: 10@38.75, 3-min rest, 10, 10ish
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 8@16kg (each side), 6, 6@10kg (3-min rests)
Time: 41 minutes
Weight: 76.9kg (morning)