lotto

3 x 10 50kg bench
3 x 10 35kg overhead cable pulls
3 x 10 35kg face pulls
30 35kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg on each end metal sleeve ez bar curls

standing stretches

ham sarnie
red grapes
paad thai

half red
13st 7 same as last year