Monday - Nov. 10

Erg - 5 minutes
 - 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

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