Run

15:30 Home

Run 3K

Stretch

Row

16:15 Home

Warm up

Row 30 minutes

Poliquin steps 2x12

Stretch

Stretch and Local Gym Routine 4

07:15 Home

Stretch

09:30 Gym

Warm up

Squats 8,12

RDL 2x8

Hammer Bench Press 3x8

Cable Row 2x8

Sled push/pill x10

Stretch 

Row

18:15 Home

Row

Stretch

Row

08:30 Home

Rowing workout

Stretch

Then later that eveinng

Foam roller

Stretch

Fencing

18:00 Foil Club

Warm up

Bouts 3/5

Lesson

Stretch

Local Gym Routine 4

08:30  Gym

warm up 

Squats 2x5

Leg curls 8,6

Shoulder Press 10,8,5,5

Pullups 8, Pull down machine 12

Seated calf raises 2x12

Stretch