Row

09:00 Home

Row 5k

Stretch

Summer Workout 3

09:30 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

Seated DB Press 2x8

Dips 2x14

Assisted front lever rows 2x10

Lateral raise 2x15

RDL 2x10

Split Squats 2x8

Goblet Curls 2x20

Single leg calf raises 2x25

Stretch

KB Conditioning

08:15 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Split Squats

Swings 1,2...9,10

Pushups 10,9...2,1

Goblet curls 15.

Row

07:45 Hotel Gym

Warm up

Row 20 Minutes

Stretch

Summer Workout 3

18:30 Hotel Gym

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

DB Press 2x8

Dips 2x12

Pullups 2x6

Lateral raise 2x112

Goblet Curls 2x112

RDL 2x10

Split Squats 2x8

Single leg calf raises 2x25

Swings 2x25

Stretch

Row

08:30 Home

Row 5K

Stretch

Summer Workout 3

08:30 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

Seated DB Press 2x8

Dips 2x12

Assisted front lever rows 2x8

Lateral raise 2x14

Goblet Curls 2x14

RDL 2x10

Split Squats 2x8

Poliquin steps 2x12

Single leg calf raises 2x25

Swings 2x25

Stretch