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🏋️♂️ workout: 30 pulley rows
30 lat pulldowns
30 shoulder presses
45 forearm curl-ins 
#life
5x5x50 sumo barbell ohp
3x10 feet elevated push up
3x8x22kg seated db ohp
3x12x6,25 cable lat side raise
3x12x26,25 face pulls
#gym
4x12x60kg rdl
4x12x60kg bent over barbell row
4x6x50kg ohp
4x8x wide grip pull up
3x10x dips
#gym
5x5x120kg deadlift
5x5x50kg ohp
12/12/10/10x wide grip pull up
3x12x50kg barbell row
3x25x push up
#gym
5x5x wide grip pull up
4x10 wide grip horizontal pull up
4x10x50kg standing barbell row
4x10x40kg lying barbell row
4x10x32kg one arm cable row
3x12x52kg kneeling high cable row
3x12x ab wheel
/self
3x8x60kg barbell row
3x8x90kg romanian deadlift
3x10x pull up
3x10x28kg dumbbell press
3x12x16kg alt hammer curl
3x12x ab wheel rollout
#gym
paddle with gf 
#life
5x5x40/50/60/60/60kg ohp
4x10x lying horiz barbell pull up
4x8x32kg cable front raise
4x8x50kg kneeled cable pull
3x12x36kg cable triceps pulldown
3x12x32kg cable biceps curl
#gym
10,000 m rowing workout 🚣 
#life
gym 150x 15kg barbell burpees 
#yamlife
low bar squat 3x8x60kghigh bar pause squat 3x10x50kgsumo deadlift 3x8x90kgRFESS jumps 3x10one arm db row 3x15x20kg 
#life