30 mins run: (6 lots of 40secs at 18km/hr, 80 secs at 6km/hr, 180 secs at 9km/hr)
leg stretches
3x10 overhead squats with a broomstick
3x10 20kg front squats
(working on form for the last two as the flexibility and technique demands are high)
shake
protein bar
pasta carbonara
1 white
86.0kg
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