3 x 10 10kg overhead squats
3 x 10 30kg front squats
3 x 10 30kg hand cleans
3 x 10 50kg squats
3 x 10 Captain's chairs
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
choc chip biccies
tandoori chicken, mango, and relish sarnie
tandoori chicken, dhal, veg basmati rice
13 st 6
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