4 x 8 dumbbell press (10kg)
4 x 8 upright rows (25kg standard bar)
4 x 8 dumbbell lateral raises (7.5kg)
4 x 8 seated rows (pin #7)
4 x 10 one-arm dumbbell rows (15kg)
4 x 8 bent rows (30kg standard bar)
200 x oblique twists (3kg medicine ball)
5km @ 5:09/km average pace. Redfern - Erskineville Loop
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