Run

18:30 Home

Run 20 minutes

Stretch: low lunge, coush stretch, half piegeon, front splits.
Rehab: SI, forma roll hips, quads, ITB

Easy day

13:00 Home


Stretch: low lunge, frog, upper back mobility
Rehab: SI, foam roll hips, quads, ITB

Fencing practice

12:00 Home

Warmup

Bouts:

1. C. 15-5
2. A. 12-15
3. C. 15-5

Stretch: Wall splits.
Rehab: SI

Home workout

16:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Pullover 8x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout 

Half kneeling press 2,3,5,2,3,5,2,3x16
One arm row 2,3,5,2,3,5,2,3x16
GS 2,3,5,2,3,5,2,3x16


Cool down:

Stretch:  low lunge, hamstrings
Rehab SI

Fencing practice

18:30 Fencing

Warmup

Bouts:

1. C. 5-2
2. C. 5-3
3. A. 15-13
4. B. 15-7
5. A. 7-15

Stretch: Wall splits
Rehab: SI

Run

18:30 Home

Run 20 minutes

Stretch: Frog, low lunge, upper back mobility
Rehab: SI

What a great evening and how even greater to be nearly over this flu. I've been wiped out for almost a week with fever and coughing. Started to feel human yesterday and better again today

Fencing Practice

12:00 Fencing Practice

Warmup

Bouts:

1. A. 1-5
2. A. 7-15
3. A. 7-15
4. B. 13-15
5. B. 10-6

Stretch: Wall splits, chest.
Rehab: SI