- 5 min row machine
- Cable machine ab crunches 9@36.25kg
- Straight leg dead lift, flat back: 12@15kg, 6@75kg, 2-min rest, 5@85kg, 3-min rest, 5
- Dumbbell chest press: 8@22kg, 7@20kg, 6@18 (3-min rests)
- Ab crunches: 9@36.25kg
- Lat pull down: 10@50, 3-min rest, 8@60kg
- Tabata, 1 riser
Weight: 78.8kg (evening)
Time: 47 minutes