Autumn Workout 1

09:30 Home 

Warmup

20 Minutes 40 work/20 rest

Swings

Step back lunge left

Step back lunge right

Clean and press left

Clean and press right

Goblet squats

Row left

Row right

Pushups

Bicycle crunches

Repeat

Stretch

Autumn Workout 1

9:30 Home

Workout

RDL 3x6

Front Squat 3x6

Bent over row 3x6

BB Bench Press 2x12

Dips 2x12

Goblet curl 2x12

Lateral Raises 2x12

Calf Raises

Poliquin Steps

Ab wheel 2x6

Stretch 

Row

09:00 Home

Row 5k

Stretch

Autumn Workout 1

19:30 Home

Warmup

20 Minutes on the minute

Offset pushups 4

One arm Row 4

KB Clean 4

Ab wheel 2x6

5 minutes cooldown and stretch

My Standard Warmup

My standard warmup consists of a selection of seven to ten exercises of the following, usually done for 10 reps with a light kettlebell.

Two handed KB swings

One handed KB swings

KB snatches

KB clean or clean and press

Goblet squats

Kneeling press

Standing press

Floor press

Pushups

Split squats

Halos

KB pushup and pull through

Banded 7's

Split rotations

KB row

Row

12:15 Home

Row 20 minutes

Stretch

Autumn Workout 1

9:30 Home

Workout

RDL 3x5

Front Squat 3x5

Bent over row 3x5

BB Bench Press 2x10

Dips 2x12

Goblet curl 2x12

Lateral Raises 2x12

Stretch