11:40 Home
Warmup
One arm press 10x13, 5x17 , 8x17
One arm row 10x17, 5x20 , 10x21
Swing 30 x 16 , 15, 25x24
Squat 10x16, 5x , 9x 24
Plank 2 minutes
Suitcase carry 24kg.
Mobility work in between
Stretch
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