- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 8@45kg, 3-min rest, 8
- Dumbbell shoulder press, seated: 10@14kg, 8 (3-min rests)
- Cable machine ab crunches 10@28.75kg, 3-min rest, 12
- Tabata
Weight: 80.3 kg (afternoon)
Time: 33 minutes