Hobnobbing

3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg cable pushdowns
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls

integrated downward dog, squat, kneel, camel 4 minute sequence

tuna and sweetcorn sarnie
nuts and hobnobs
chicken doner

3 lagers
12 st 11 lat year 13 st 9