Weight: 80.5kg/177lbs/12'9"
7 miles bike
0920 ABW
8-10 sets
A Meadows row 30x8,8,8 (1s squeeze all reps)
B Smith DY row 60x8+4+3=15RP
C1 Pullup 3xF (last set partials)
C2 Neutral pulldown 36.25x15, 48.75x7, (last set partials)
D DB shrug 40sx8 (3s squeeze)
E 45 degree raise 19/10/BWxF
Meals
0845: PWO 2 scoops whey
1300: Lamb shish and rice
1930: Quiche Lorraine, salad, 2 baklava
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