On the box

20 inch box squats

120 kg 1 rep
115kg 2 reps
110kg 3 reps
105kg 4 reps
100kg 5 reps
95kg 6 reps
90kg 7 reps
85kg 8 reps
80kg 9 reps
80kg 10 reps

leg stretches

Chin ups: Dips: 10,9,8,7,6,5,4,3,2,1 reps

30 minutes hills level 11 recline exercise bike

Spanish omelette
sausages and mushrooms

2 whites
13st5