Rower

16:30 Home

Row 20 minutes

Local Gym Routine 3

09:30 Gym

warm up

Squats 2x5

Partial wide grip deadlifts 15

Shoulder Press 15,12,10,8

Cable Row 2x11

Poliquin steps 2x12

Tib raises 2x12

Stretch 

Rowing

17:40 Home

Row 5 minutes focus on form.

1000m hard

Rowing

15:30 Home

Row 20 minutes

Focus on form and rhythm

Fencing

19:00 Foil and Epee club

Warm up

Foil Bouts 5 

Local Gym Routine 3

14:00 Gym

warm up 

Sled push/pull 10

Squats 2x5, 8

Legs Curls 10,8

Shoulder Press 12,12,10,5 

Pullups 5

Iso lateral high row 2x10

Band Pulls

Stretch

Conditioning

18:15 Home

3 rounds

Rower 1000m

KB Swings 25

Push ups 10