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

T Bar Rows

Goblet Curls 2x12

KB FS 3x3

Single leg calf raises 2x25

Tib Raises 2x10

KB Swings 2x25 

Stretch

Autumn 26

09:15 Home

Warmup

Body Rotations

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Goblet curls

Banded 7's

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Dips 5,4,3,2,1 repeat

KB Row 1,2...9,10

Goblet Curls 2x10

Lateral Raises 2x10

Ab wheel 2x5

Calf raises 2x15

Tib raises 2x12

Stretch

Row

08:15 Home

Row 5 K

Stretch

Fencing

17:30 Foil and Epee Club

Warm up

Lesson

Bouts 6

Fencing

19:30 Epee Club

Coaching

I bout

Row

09:30 Home

Row 5K 

Row

17:00 Home

Row 5K

Stretch