- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 6@60, 6, 6 (3-min rests)
- Cable rows: 12@31.5, 2-min rest, 10@35, 2-min rest, 10
- Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 7, 5@12kg (3-min rests)
Time: 40 minutes
Weight: 80.7kg (morning)