3x10 45kg front squats
30 Captain's chairs
3x10 ex bar preacher curls 7.5kg on each end of metal sleeved bar
3x10 35kg cable face pulls
3x10 (l/r) 12kg Arnold presses
integrated downward dog, squat, kneel, camel 4 minute sequence
no booze
12 st 9 - last year 13 st 7
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