Autumn Workout 1

09:30 Home

Warm up

Workout

PART 1

Complete 40 sec ON / 20 sec OFF for 2 rounds:

• Kettlebell Swing

• Goblet Squat

• Dead Clean + Press Right

• Dead Clean + Press Left

• Front to Back

PART 2

Complete 40 sec ON / 20 sec OFF for 2 rounds:

• Clean to Squat

• Row Right

• Row Left

• Push Up

• Plank to Pull Through

Stretch

All thanks to Pavel.

Warm up

Workout

Stretch

Fencing

17:30 Foil and Epee Club

Warm up

Lesson

Bouts 2/3

Fencing

17:50 Foil and Epee Club

Warm up

Lesson

Bouts

4/6

Row

10:00 Home

Row 30 minutes

Stretch

Autumn Workout 1

19:15 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

Autumn Workout 1

14:10 Home

Warm up

Deadlift 2x5

Step back lunge 2x8

DB Bench 12,20

Dips 2x12

1H Arm Row 2x10

Goblet curl 2x12

Lateral raises 2x12

Stretch

Autumn Workout 1

19:00 Home

Warmup

AMRAP in 20 minutes (10)

6 Dead cleans

6 GS Squats

6 KB Swings

6 Rows left

6 Rows right

6 Pushups

Stretch