10 x 40kg, 50kg, 60kg bench
3x10 10kg strict bilateral cable crossovers
3x10 30kg front squats
3x10 20kg assist dips
30 captains chairs
3x10 30kg military press
integrated barefoot downward dog, squat, kneel, camel 4 minute sequence
ukemi back rolls
chicken and bacon sarnie
chicken jambalaya
peanuts, crisps and chocolate
4 Stellas
13 st 0 last year 13 st 4
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