- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@30kg, 3-min rest, 12@45kg
- Assisted pull-ups: 7@45kg, 3-min rest, 6@54kg
- Dumbbell chest press: 10@18kg, 6@18kg (2-min rests)
- Cable machine ab crunches 12@23.75kg, 2-min rest, 12
- Tabata, one riser
Weight: 79.3 kg (morning)
Time: 43 minutes