• Warm-up: 18×5.5 (10 minutes) • Hyperextensions: 10 kg, 4×10 • Pull-ups: 4×9 • Deadlift: 45 kg, 4×8 • Lat Pulldown: 100 lbs (45 kg), 4×10 • One-arm Dumbbell Row: 40 kg, 4×10
