training:
3 sets of 10:
-curls 45lb
-shruggs 45 lb
-upright rows 45lb kettle ball
-double hand swing 45lb kettle ball
-single arm row (both arms) 45lb kettle ball
-120 push-ups
-120 crunches
2 hour stationary bike ride, 32 miles (level 6, interval hill climbs)
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