Monday - Sept. 30

Jump Rope - 2 mintes

2-arm Swing
10 x 20, 24, 32, 40kg

Squat - 2 sec. pause
5 x 135, 225, 320#
3 x  360#
1 x 405#

Zercher
5 x 70, 120, 140, 160kg
1 x 180kg

15 minutes (EDT) - 7 sets of each
Lunge (r/l) @ 65# x 8
SLDL (r/l) @ 24kg x 8

SB Crunches
3 x 30

Seated Calf
8 x 100, 125, 160, 160#