Four Moves and Row

09:30 Home

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

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

Poliquin step 2x10

Row 20 minutes

Stretch 

Easy Strength

14:30 Home

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 10

Pullups  parallel 2x5

Dumbbell Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

20:00 Home

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 2x5

Pullups  palms away7,3

Dumbbell Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

07:40 University Gym

Warm up

Row Erg 

Banded 7s

RDL 10 easy

Pullups 10

Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Row

11:00 Home

Row 20 minutes

Stretch

Easy Strength

09:15 Gym

Warm up

Banded 7s

SkiErg 500m

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 10 easy

Pullups 3x3

Hammer Bench 2x5

KB Swings 5x10

Ab wheel 2x5

Stretch

Easy Strength

08:15 Gym

Warm up

Run/walk to gym

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 3,2,1,1

Pullups (palms away) 10

Bench 2x5

Headed home for call then

KB Swings 2x25

Ab wheel 2x5

Stretch

* Tweaked my shoulder and elbow. A little too heavy.