Four Moves and Row

20:00 Home

Warm up

Banded 7s

Swings

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

Row 3.5K

Stretch 

Easy Strength

08:15 Gym

Warm up

Run to Gym

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Pushups

RDL 10

Palm away pullups 2x5*

Hammer Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

*nice and controlled as I have a minor back spasm.

Easy Strength

08:15 Gym

Warm up

Rower 1000m

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Floor Press

RDL 10

Weighted chinups 2x5+10

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Row

08:30 Home

Row 20 minutes

Stretch

Easy Strength

12:30 Gym

Warm up

Ski Erg

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Floor Press

RDL 3x3

chinups 10

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

08:30 Gym

Warm up

Ski Erg

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Floor Press

RDL 10

Weighted chinups 2x5+10

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Conditioning

18:00 Hotel Gym

Bike 20 minutes

Cross trainer 10 minutes

Pushups

Ab machine

Stretch