Row

16:30 Home

Row 5K

Stretch

Fencing

17:15 Foil and Epee Club

Warm up

Lesson 30 minutes.

Autumn Workout 1

19:30 Home

Warmup

20 Minutes 40 on 20 off 

KB Deadlift

Goblet Squats

Pushups

Pullovers

Hip raises

5 minutes cooldown and stretch

Fencing

18:00 The Club

Warm up

Bouts 4/8

Autumn Workout 1

 11:30 Home

Workout

RDL 3x7

Front Squat 3x7

Bent over row 3x7

BB Bench Press 2x10

Dips 2x12

Goblet curl 2x12

Lateral Raises 2x12

Single leg hops

Stretch 

Row

13:00 Home

Row 5k

Stretch

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