Conditioning

13:00 Gym

Warm up 10lbs


Halos 2x10
Wall touches 2x10
Goblet squats 10

Workout

Alternating for 12 minutes

Swings 30 seconds 24kg
Skipping

Fencing footwork 10 minutes

30 seconds on, 30 second off

Fencing footwork 4 round

Fast retreat, run forward 45 seconds
Rest 45 seconds.

Cool down 

Stretch: HF, shoulders, calves, hamstrings
Rehab: SI AT