Thursday - March 20

Ido Portal movements practiced throughout morning
 2 x 5 bridge rotations using wall
 2 x 5 bridge pushups
 2 x 5 beginning gatherings (beginning headstand progression)
 - duck walk length of room
Later in afternoon......

Erg - 500m
 - 1:46.8

Jump Rope - 2 minutes (DU practice)

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

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 30, 40, 50, 60, 70, 70, 70kg

Fr. Squat - straps
5 x 70, 100, 116kg
3 x 132kg
1 x 147kg

Deadlift
5 x 135, 225, 295#
3 x 350#
1 x 410#
440# x 10 - dead stop each rep

1-arm Swing
25 (r/l) x 24kg, 28kg

Plank
 3 x 60 sec.