Thursday - Oct. 16

Erg - drag factor #6
 - 5 minutes
 - 1296m
 -  1:55.8 ave/500m

Dynamic WU

Multi-directional Hurdle Jumps to Sprint x 8
Side Hurdle step to Sprint x 5 (r/l)

15 minutes (EDT) - 8 sets of each

 - Incline DB Bench @ 80# x 5

 - Lunge @ 115# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) - 11 sets of each 

 - 2-arm Swing (plateau buster) @ 105# x 10

 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 8 sets of each 

 - Seated Calf Raise @ 90# x 6 (r/l)

 - Standing EZ Curl @ 95# x 6

 - 1-arm Band Pushdown @ #3 x 6

Planks 3 x 60sec.
Side Plank 2 x 40 sec. (r/l)

Barbell Wrist curls @ 95# - 2 x 10
Barbell Wrist extension @ 45# - 2 x 10

ave HR 117
max HR 157

Total Time: 1 hour 45 minutes