Four Moves

18:45 Home

Warm up 

Banded 7s

Swings

Halos

Goblet Squat

KB Row

KB Curl

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

Stretch

Worked out with my son, which was fun.

Four Moves

17:00 Home

Warm up 

Banded 7s

Swings

Halos

Goblet Squat + curl

KB Row

KB Floor Press

KB Curl

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

KB Curl 2x10

Stretch

Four Moves

11:30 Home

Warm up 

Banded 7s

Swings

Goblet Squat + curl

KB Floor Press

Floor Press

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

Stretch

Four Moves and Row

20:00 Home

Warm up

Banded 7s

Swings

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

Row 3.5K

Stretch 

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