Tuesday - Sept. 2

Erg - 5 minutes

 - 1095 m

 - 2:17.0 ave500m

Dynamic Warm-up

Hurdle Jumps -12"

 - 4 x straight/lateral/straight

15 minutes (EDT) - 10 sets of each
 - Squat @ 225#x 5
 - Press @ 110# x 5

5 minutes Rest

15 minutes (EDT) -  10 sets of each
 - Dip + 12kg x 5
 - Rock Ring Pullup x 5

5 minutes Rest

12 Minutes (EDT) - 10 sets of each
 - Leg Extension @ 120# x 8
 - Leg Curl @ 80# x 8

Toes-to-bar (tempo 4-1-4)

- 3 x 4

Total time - 1 hour 37 minutes

ave HR 125

max HR 167

Felt tired right from the start but was able to get all the sets and reps I desired.