Thursday - Sept 11

Erg - drag factor #5
 - 1256m
 -  1:59.5 ave/500m

Dynamic WU

Multi -directional hurdle jumps to sprint x 6
Side hurdle steps to sprint x 4 (r/l)

15 minutes (EDT) -  10 sets of each

 - Incline DB Bench @ 75# x 5

 - Lunge @ 95# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) -   12 sets of Rows, 11 of Rev. Hyp.

 - Reverse Hyper @ 50# x 8

 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each

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

 - DB Curl @ 35# x 6

 - DB Skull Crusher @ 30# x 6

Ab Wheel

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

Sledgehammer @ 8# (3/4 of handle)

 - Internal/External - 4 x 5 (r/l)

ave HR 117
max HR 154

Total Time: 1 hour 45 minutes