10 Moves: Tabata

15:30 Home

Warmup

GS 20kg, Tabata 64

10 Moves: Simple

15:00 Home

Warmup

One arm press 10x, 5x , 12x
One arm row 10x, 5x , 12x
Swing 30 x 16 , 15, 40x20
Squat 10x16, 5x , 8x 20
Plank 95 seconds
Suitcase carry 4 length, 24kg.

Mobility work in between

Stretch

Fencing Practice

19:00 Fencing

Warmup

Footwork

Lesson

Bouts

1. C. 11-15
2. A. 6-15
3. C. 12-15
4. A. 12-15

10 Moves: Cardio

19:15 Home

Warm up

!0 rounds of

Swings 15x20kg
GS 1x20kg
Mobility (first 8 sets), PUPP,, Suitcase walk

Stretch

10 Moves:Mobility plus Run

15:00 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

Run 4.2K

10 Moves: Simple

15:00 Home

Warmup

One arm press 10x, 5x , 12x
One arm row 10x, 5x , 12x
Swing 30 x 16 , 15, 36x20
Squat 10x, 5x , 8x
Plank 90 seconds
Suitcase carry 4 length, 24kg.

Mobility work in between

10 Moves: Tonic

19:30 Home

Warm up

One arm press 10x14
One arm row 10x14
Sing 30x16
GS 10x16
PUPP 60 seconds

Mobility work in between

Stretch