- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@32kg, 3-min rest, 10@40kg
- Dumbbell chest press: 8@18kg, 6@18kg (2-min rests)
- Assisted pull-ups: 5@45kg, 3-min rest, 6@54kg
- Cable machine ab crunches 12@18.75kg, 2-min rest, 12
- Tabata
Weight: 78.8 kg (morning)
Time:43 minutes