friday
front squat
82.5 x 5 x3

dumbell bench
1 set of 5 @ 32.5kg bit of a grind

row
60kg x 5 x2

saturday
took dog for exercise (note: not walk, but exercise... she needs it!)
little bit of hill running

12mins of swings with 24kg program minimum style

... i really want a 16kg bell from intense fitness