- 5 min row machine
- Straight leg dead lift, articulating back: 12@20kg, 7@52kg, 3-min rest, 7
- Dumbbell shoulder press, seated: 8@16kg, 6 (3-min rests)
- Cable machine ab crunches 8@33.75kg, 3-min rest, 10
- Tabata, one riser
Weight: 79.7kg (evening)
Time: 35 minutes