Thursday - August 28

Erg - 5 minutes

 - 1134

 - 2:12.3 ave/500m

Dynamic WU

Agility Ladder

15 minutes (EDT) -  10 sets of each

 - Incline DB Bench @ 70# x 5

 - Lunge @ 85# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  10 sets of each + 1 Pullup set

 - 45 degree Back Ext. + 10# x 8

 - Neutral Grip Pull-up + 8kg x 5

5 minutes Rest

12 minutes (EDT) - 9 sets of each

 - Single Leg Calf Raise x 6 (r/l)

 - Preacher Curl @ 75# x 6

 - Triceps Pushdown @ 75# x 6

Ab Wheel

 - 3 x 20

Sledgehammer @ 8# (somewhere in the middle of handle)

 - Internal/External - 3 x 10 (r/l)

Total time - 1 hour 45 minutes

ave HR - 120 bpm
max HR - 154 bpm

Felt great today.  Solid energy all the way through and feel like I could keep going.