- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 10@35kg, 3-min rest, 10@40kg
- Dumbbell shoulder press, seated: 9@14kg, 8 (3-min rests)
- Lat pull-down: 12@27kg, 12@35, 2-min rest, 10@42kg
- Cable machine ab crunches 12@25kg, 2-min rest, 10
Weight: 78.9 kg (afternoon)
Time: 56 minutes