- KB Press – 4:15
- right hand 20kg, 6 reps, 5 reps
- left hand 16kg, 7 reps, 6 reps
- Dips – 2:45
- 8 reps, 5 reps
- Wrist Developer
- left hand posting, level 4, 5, 6, 7
- level 5 x 8 single reps
- Vulcan Gripper
- right hand level 1, 16 reps, 21 reps, 13 reps
- left hand level 1, 11 reps, 4 reps, 10 reps
- Dinnie Lift
- (55kg x 2)
- (65kg x 2)
- (70kg x 2)
- (75kg x 2) x 5 single reps
- 12 mins inverted with gravity boots, 9 sit ups