- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 10@45kg, 3-min rest, 10
- Dumbbell shoulder press, seated: 9@14kg, 8 (3-min rests)
- Lat pull-down machine: 12@36kg, 12@41, 2-min rest, 10@45kg
- Cable machine ab crunches 12@26.25kg, 2-min rest, 11
- Tabata
Weight: 78.6 kg (afternoon)
Time: 55 minutes