- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 8@50, 8, 8 (3-min rests)
- Cable rows: 12@28, 12@31.5, 2-min rest, 12
- Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 7, 5@12kg (3-min rests)
Time: 40 minutes
Time: 40 minutes