Monday - April 28

Erg - 500m
 - 1:39.8

Jump Rope - 2 minutes

Pro-Agility Sprints
 - 5/25 sec. Work/Rest x 10 sets

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

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 30, 40, 50, 60, 65, 65, 65kg

Safety Bar Squat
8 x 70, 140#
5 x 230#
2 x 320#
5 x 2 @ 355# on 3:00 cycle

15 minutes (EDT) - 10 sets of each
 - Lunge @ 95# x 5 (r/l)
 - SL RDL @ 65# x 5 (r/l)

1-arm Swings @ 28kg
 - 4 minutes (2 minutes each arm)

Ab Wheel
 3 x 20