- 5 min row machine
- Straight leg dead lift, flat back: 12@15kg, 5@65kg, 5@75kg, 3-min rest, 5
- Cable machine ab crunches 8@36.25kg, 3-min rest, 8
- Dumbbell chest press: 9@20kg, 6, 8?@16 (3-min rests)
- Lat pull down: 10@50, 3-min rest, 8@60kg
- Tabata, 1 riser
Weight: 78.8kg (morning)
Time: 48 minutes