Erg - 5 minutes
- drag factor #3
15 minutes (EDT) - 10 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 - jug x 5
5 minutes Rest
12 minutes (EDT) - 6 sets of each
- Pistol x 3 (r/l)
- Barbell Glute Bridge @ 50kg x 6
- Lat. Raise @ 15# x 6
Ab Wheel
3 x 15
Wrist Roller
- 3 x 10 @ 20#
Gripper (r/l)
- guide x 10, 10, 10
- drag factor #3
- 1343 m
- 1:51.7 ave500m
aveHR 137
maxHR 147
Dynamic Warm-up
Box Jump Series
- 18-24-30"
- str./lat./str. x 6
aveHR 137
maxHR 147
Dynamic Warm-up
Box Jump Series
- 18-24-30"
- str./lat./str. x 6
15 minutes (EDT) - 10 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 - jug x 5
5 minutes Rest
12 minutes (EDT) - 6 sets of each
- Pistol x 3 (r/l)
- Barbell Glute Bridge @ 50kg x 6
- Lat. Raise @ 15# x 6
Ab Wheel
3 x 15
Wrist Roller
- 3 x 10 @ 20#
Gripper (r/l)
- guide x 10, 10, 10
ave HR 124
max HR 167
Total Time: 1 hour 49 minutes
Total Time: 1 hour 49 minutes
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