- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 1-min rest, 12@32kg, 3-min rest, 10
- Dumbbell chest press: 10@16kg, 8 (2-min rests)
- Cable machine ab crunches 12@21.25kg, 2-min rest, 12
Weight: 79.7 kg (afternoon)
Time: 50 minutes