Monday - Jan. 6

Erg - 500m
 - 1:52.7

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10x 10, 15, 20kg

Snatch
2 x 30, 40, 50, 60, 60kg

Squat - Safety Squat bar
5 x 70, 140, 230, 285, 330#
3 x 375#
2 x 420#

Bulgarian Split - 4 sec eccentric
5 x 70, 140, 190, 210, 210#

GH Raise
bw x 5, 8, 10, 10

Seated Calf Raise
10 x 70, 115, 140, 140#