thursday 8th
dumbell bench 30kg x 5 x3
max row 500m, 1min rest, 500m
5min bike ride heartrate 150
short run and stretch
saturday 10th
front squat 77.5kg x 5 x3
dumbell bench 32.5kg x 3 x3
stiff leg DL 160kg x1
today
deadlift
9 singles with 160kg - back death
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