3 x 10 5kg assist pull ups
3 x 10 5kg assist dips
3 x 10 5kg assist chin ups
3 x 10 captain's chairs
3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 30kg hang cleans
3 x 10 ez bar preacher curls 10kg on each end of metal sleeved bar
ham and cheese panini with salad
corned beef hash with a fried egg
wine
13 st 3
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