3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 captain's chairs
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
3 x 10 30kg cable pushdowns
chicken and bacon sarnie
roast pork with brocolli and carrot soup
wine
13 st 2
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