- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 12@30kg, 8@40, 8, 8 (2-min rests)
- Cable rows: 12@24.5, 2-min rest, 12@28, rest, 12
- Dumbbell shoulder press (seated, bench adjusted to most vertical): 10@14kg (each side), 10@12kg, 7 (3-min rests)
Time: 34 minutes
Weight: 80.4 (morning)