- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 10@32kg, 2-min rest, 10
- Dumbbell shoulder press, seated: 8@14kg, 8@12kg (2-min rests)
- Cable machine ab crunches 12@21.25kg, 2-min rest, 12
- Cable rows: 12@27kg, 12@35kg
Weight: 80.0 kg (afternoon)
Time: 30 minutes