Rear raise x 30 Upright row x 30 Dumbbell shrug x 60 Overhead press x 30 Forward raise x 30 Empty cans x 30 Lateral raise x 30 External rotation x 30 Pushups
11 AM
Walking1:04:00 [3] 4.09 km (15:39 / km) +60m14:35 / km
Murrawal Rd anddown to surf club and round to kiosk for coffee.