6 -1 10

3 x 10 10kg overhead squat
3 x 10 30kg front squat
3 x 10 30kg hang clean
3 x 10 10 kg alternate military/behind kneck press
3 x 10 50kg bench
3 x 10 ez bar preacher curls 7.5kg on each end of metal sleeved bar
3 x 10 hyperextensions (hands behind back)
3 x 10 captains' chairs


cheese and pickle sarnie
venison, chips, mixed veg, red wine sauce

wine
13 st 6