13:00: home then gym
Warmup
Intuflow: 15 minutes
KB Snatch; 5x16 each hand for 6 minutes (30)
Skipping 4 minutes
foot exercises.
Workout
Squat: 8x135, 6x155, 4x190
Bench 8x135
Machine bench 12x90
Swimming: 30 minutes crawl and backstroke.
Stretch: hip flexors, chest
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