633 squadron

30 mins recline bike hills level 11

back bridge over exercise ball
downward dog, squat, kneel (with shoulder stretch), camel (all but kneel incl. hip articulation)

BK Sweet Chilli Royale

chicken in mustard and honey sauce with cauli. peas and a fried potato cake

wine

13 st 6 (13 3 in 2008 and 2009)