- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 6@48kg, 3-min rest, 7
- Dumbbell shoulder press, seated: 8@16kg, 6 (3-min rests)
- Cable machine ab crunches 10@33.75kg, 3-min rest, 10
- Lat pull down: 10@42.5, 3-min rest, 8@50kg
- Tabata, no risers
Weight: 79.1kg (afternoon)
Time: 40 minutes