Tuesday - September 30

Erg - 5 minutes

 - 1335 m

 - 1:52.3 ave500m

Dynamic Warm-up

Box Jump Series
 - 14-18-24-30"
 - 2 x 6

15 minutes (EDT) - 11 sets of squat, 10 of press
 - Squat @ 245#x 5
 - Press @ 115# x 5

5 minutes Rest

15 minutes (EDT) - 10 sets of each
 - Dip + 14kg x 5
 - Rock Ring Pullup x 5

5 minutes Rest

12 minutes (EDT) - 7 sets of each
 - Pistol x 3 (r/l)
 - Exercise Ball Leg Curl x 6 (r/l)
 - Lat. Raise @ 15# x 6

Toes-to-Bar (tempo 4-1-4)
 - 4 x 4

Total time: 1 hour 32 minutes

ave HR 127

max HR 160