3 x 10 20kg overhead squats
3 x 10 20kg alternate military/behind kneck press
3 x 10 40kg front squats
3 x 10 40kg hang cleans
3 x 10 captain's chairs
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
minted lamb hot pot Big Soup
bangers, mustard mash, peas and onion gravy
apple
wine
13 st 3
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