- 5 min row machine
- Straight-leg dead lifts, flat back: 12@20kg, 10@40kg, 6@65, 6, 6 (3-min rests)
- Cable rows: 12@35, 2-min rest, 10@38.5, 2-min rest, 10
- Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 8, 5@12kg (3-min rests)
Time: 41 minutes
Weight: 81.5kg (morning)