Tuesday - Oct. 1

Jump Rope - 2 minutes

Erg - tabata's
Total meters - 1092
ave. Watts -263.8

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

DB Shrug
20 x 50, 70#

Axle Clean + Press
5 x 55, 78, 90kg
3 x 102kg
2 x 115kg

Strict Press
5 x 40, 50, 55, 58, 58kg

15 minutes (EDT) -
DB Press - fatgripz @ 45# x 8 reps - 7 sets
DB Row - 2.5" handle @ 110# x 8 reps - 6 sets

Hanging Leg Raise
3 x 15

DB Curls - run the rack
10 x 40# down to 5#, no rest between sets - 5# drops

Tri Pushdown drop sets - V-handle
10 x 90# down to 30#, no rest between sets - 10# drops