Summer Workout

08:30 Gym

Warm up

Banded 7s

Sled pull/push 5/5

Swings

GS

KB Row

Pushups

KB Curls

Weighted Dips 3x8

Seated BB shoulder press 2x8

Pull downs 3x8

Cable row 2x8

Superset

- Machine chest flies 2x10

- Machine reverse deltoids. 2x10

Tricep cable extensions 2x8

Ab wheel 5

Stretch

Summer Workout

19:45 Gym

Banded 7

Warm up

KB Swings and GS

Leg Press 3x8

Split Squat 2x8

Leg Curl 2x10

Calf Raise 2x12

Back extension 2x10

Stretch

Fencing

18:15 Foil and Epee Club

Warm up

Epee bouts 10

Stretch

Four Moves

17:00 Home

Warm up 

Banded 7s

Swings

Halos

Goblet Squat + curl

KB Row

KB Floor Press

KB Curl

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

Ab wheel 2x5

KB Curl 2x10

Stretch

Summer Workout

08;15 Hym

Warm up

Banded 7s

Ski Erg

Dips 8, 10,12,12,15

Hammer Iso Press 2x8

Pull downs 3x8

Cable row 2x8

Superset

- Machine chest flies 2x10

- Machine reverse deltoids. 2x10

Superset

- Cable Curls 2x8

- Tricep cable extensions 2x8

Ab wheel 2x5

Farmers walk

Stretch

Row

16:30 Home

Row 20 minutes

Stretch

Four Moves

11:30 Home

Warm up 

Banded 7s

Swings

Goblet Squat + curl

KB Floor Press

Floor Press

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