12:30 Gym

Dynamic Warmup
Fencing footwork:
Lunge variations, lunge to fleche, lunge, reprise, combinations with half steps

Dan John's rapid ascent program:
Clean 8,6,4 x 50 kgs
Press 8,6,4 x 40 kgs
Front Squat 8,6,4 x 62.5 kgs.

10-9-8-7-6-5-4-3-2-1 push up, jumping squat. for time
4' 15"

Stretch