Rowing & Cleans

Meal 1 1/2 lemon in warm water with juice plus. Bacon, eggs, mixed veg
Meal 2 veggie shake with juice plus protein
Meal 3 mixed veg, 1/4 chicken avocado
Meal 4 mixed veg, avocado
Meal 5 bercher musuli
Meal 6 pork, veggies

Cardio
Rowing 500m x3 1 min rest
Times 1:43, 1:42, 1:42, 1:43

Skill
Power Cleans @80kg
3 every 45sec for 10 rounds

Arms Work
Preacher Curls 3 sets of 12

Strength
Dips
40kg x5, 50kg x5, 50kgx5, 50kg x5