Thursday - Sept. 18

Erg - drag factor #3
 - 1288m
 -  1:56.4 ave/500m

Dynamic WU

Agility Ladder

8 minutes (EDT) - 5 sets of each - easy

 - Incline DB Bench @ 75# x 5

 - Lunge @ 95# x 5 (r/l)

5 minutes Rest

8 minutes (EDT) -  5 sets of each - easy

 - Reverse Hyper @ 70# x 8

 - Body Rows on Rings x 5

5 minutes Rest

6 minutes (EDT) - 4 sets of each - easy

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

 - DB Curl @ 35# x 6

 - DB Skull Crusher @ 30# x 6

Ab Wheel

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

Sledgehammer @ 8# (2/3 of handle)

 - Internal/External - 3 x 3 (r/l)

ave HR 110
max HR 151