Tuesday - Oct. 14

Erg - 5 minutes

 - 1392 m

 - 1:47.7 ave500m

Dynamic Warm-up

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

15 minutes (EDT) - 8 sets of each
 - Squat @ 255#x 5
 - Axle Press @ 53kg x 5

Client Training - 1 hour

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

5 minutes Rest

12 minutes (EDT) - 6 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

Wrist Roller
 - 3 x 10 @ 15#

ave HR 125

max HR 164