Autumn Workout 2

16:00 Home

Warm up

Deadlift 2x5

DB Bench 2x8

BB Row 2x8

4 Rounds

KB Swings 15

GS 10

1H Clean and press 5

Dips 10

Triset

Goblet curl 2x12

Lateral raises 2x12

Ab wheel 28

Stretch

Row

17:00 Home

Row 5 minutes warm up

3x4 minutes max effort

Cool down

Fencing

17:30 Epee Club

Bouts 6

Lesson.

Autumn Workout 1

21:15 Home

Warm up

15 minutes AMRAP

Offset pushups

Ballistic rows

Clean and press L

Clean and press R

Row to clean L

Row to clean R

Walkout to pushups

Split stance row L

Split stance row R

Push press L

Push press R

Row to deadlift L

Row to deadlift R

Pushups

Pullovers

Stretch

Fencing

19:20 Epee Club

Warm up

Bouts

Lesson

Autumn Workout 1 - 4 Moves

09:15 Home

Warm up

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Stretch