Row

09:30 Home

Row 5K

Stretch

Autumn Workout 1

11:00 Home

Warm up

Deadlift 2x5

Split Squat 2x8

DB Bench 2x8

Dips 12,13

1H Arm Row 2x8

Goblet curl 2x12

Lateral raises 2x12

Stretch

Row

16:15 Home

Warm up 10 minutes easy row.

Intervals 

5x2 minutes with 2 minutes rest

Stretch 

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