- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@30kg, 3-min rest, 12@40kg, rest, 12
- Dumbbell shoulder press (seated, fixed bench): 10@14kg (each side), 3-min rest, 6, rest, 4
- Assisted pull-ups: 7@45kg
- Cable machine ab crunches 12@21.25kg, 2-min rest, 12
- Tabata
Weight: 79.3kg (afternoon)
Time: 47 minutes