3x10 50 kg front squats
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 (l/r) 10kg Arnold presses
3 x 10 25kg straight bar pushdowns
integrated barefoot downward dog, squat, kneel, camel 4 minute sequence
ukemi back rolls (left OKish, right weak)
chicken jambalaya
3 Stellas
12st 11: last year 13st 5
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 (l/r) 10kg Arnold presses
3 x 10 25kg straight bar pushdowns
integrated barefoot downward dog, squat, kneel, camel 4 minute sequence
ukemi back rolls (left OKish, right weak)
chicken jambalaya
3 Stellas
12st 11: last year 13st 5
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