Tuesday - Sept. 9

Erg - 5 minutes

 - 1188 m

 - 2:06.3 ave500m

Dynamic Warm-up

Hurdle Jumps -12"

 - 4 x straight/lateral/straight

15 minutes (EDT) - 9 sets of each
 - Squat @ 235#x 5
 - Press @ 115# x 5

5 minutes Rest

15 minutes (EDT) -  9 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup x 5

Total time - 1 hour 11 minutes

ave HR 127

max HR 161

headache