12:30 Gym

5 minutes cross trainer
general warmup including OHS.

Then fencing foot work for endurance. Only lasted 5 minutes as was kicked out of studio as a class was about to commence.

20 pullups.kipping.
20 HSPU. partial rom
20 knees to elbows.
20 back extensions.
20 one legged squats alternating legs.
20 dips.
20 situps.
20 OH squats 10 kgs
20 pressups.
20 SLDL 40 Kgs

Long stretch

Further stretch that evening at home