Tuesday - Oct. 21

Erg - 5 minutes

 - 1341 m

 - 1:51.9 ave500m

Dynamic Warm-up

Hurdle Jumps
 - 12" x 6
 - str./lat./str. x 6

15 minutes (EDT) - 9 sets of each
 - Squat @ 255#x 5
 - Axle Press @ 53kg x 5

5 minutes Rest

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)
 - Barbell Glute Bridge @ 95# x 6 
 - Lat. Raise @ 15# x 6

Toes-to-Bar 
 - 3 x 12

Wrist Roller
 - 3 x 10 @ 15#

ave HR 124

max HR 163

Total Time: 1 hour 42 minutes