Summer Workout 3

13:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Floor press

Banded 7's

Seated DB Press 2x10

Dips 2x12

Lateral raise 2x15

Assisted front lever rows 2x10

Goblet Curls 2x12

RDL 10,8

Split Squats 2x8

Single leg calf raises 2x25

Tuv Raises 2x10

KB Swings 2x25 

Stretch

Fencing

17:30 Fencing Club

Warm up

Footwork

Bladework

Epee bouts 3/3

Summer Workout 3

13:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Banded 7's

Seated DB Press 2x10

Dips 2x12

Lateral raise 2x15

Assisted front lever rows 2x10

Goblet Curls 2x12

RDL 2x10

Split Squats 2x8

Single leg calf raises 2x25

Poliquin steps 2x10

KB Swings 2x25

Row

17:15 Home

Row 5K

Stretch

KB Conditioning

10:00 Home

Warmup

Swings 1,2...9,10

Pushups 10,9...2,1

Later raises (forgot to do them yesterday).

Stretch

Summer Workout 3

09:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Lunge rotation

Downward dog sequence

Seated DB Press 2x10

Dips 2x12

Assisted front lever rows 2x10

Goblet Curls 2x12

Lateral raise 2x15

RDL 2x10

Split Squats 2x8

Single leg calf raises 2x25

KB Swings 2x25

Stretch

Fencing

17:30 Epee Club

Warm up

Footwork

Lesson

Bouts 6

Stretch