3 x 10 dips
3 x 10 40kg front squats
3 x 10 10kg overhead squats
3 x 10 30kg hang cleans
3 x 10 10kg military presses
3 x 10 captain's chairs
3 x 10 ez bar preacher curls 12.5kg on each end of metal sleeved bar
3 x 10 30kg overhead cable pulls
tuna and cucumber sarnie
bangers, mustard mash, peas red wine sauce
wine 13 st 3
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