Autumn Workout 1

10:30 Home

Warmup

PART 1

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

• Swing

• Reverse Lunge

• Row + Dead Clean

• Row + Dead Clean

• Push Up

PART 2

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

• Hand to Hand Swing

• Thruster

• Dead Bug + Pull Over

• Crush Press

• Bike Crunch

Stretch

Row

09:30 Home

Row 30 Minutes

Stretch

Autumn Workout 1

20:10 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

Fecning

18:00 Foil and Epee Club

Warm up

Bouts 7

Row

08:30 Home

Row 5K

Stretch

Fencing

19:15 Epee Club

Warm up

Bouts 6

Autumn Workout 1

12:00 Home

On the minute for 20 minutes

Double KB Clean 2

Double KB Press 1

Double KB squat 2

Stretch