Friday - Sept. 5

Erg - drag factor #5
 - 1202m
 - 2:04.7 ave/500m

Dynamic WU

Agility Rings
 - Double Leg x 6
 - Single x 6

15 minutes (EDT) -  10 sets of each

 - Incline DB Bench @ 70# x 5

 - Lunge @ 95# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -  10 sets of each

 - 45 degree Back Ext. + 10# x 8

 - Neutral Grip Pull-up + 8kg x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each

 - Single Leg Calf Raise + 8kg x 6 (r/l)

 - Preacher Curl @ 80# x 6

 - Triceps Pushdown @ 80# x 6

Ab Wheel

 - 3 x 20
Floor Ab circuit
 - 6 positions x 30 reps each

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

 - Internal/External - 3 x 10 (r/l)

ave HR 123
max HR 167

Total Time: 1 hour 45 minutes