Tuesday - Nov. 4

De-Load

Erg - 5 minutes
 - 1328m
 - 1:53.0 ave500m

aveHR 132
maxHR 150

Dynamic Warm-up

Squat
 - 5 x 45, 95, 135, 185, 205, 205#

Axle Press
 - 5 x 15, 25, 35, 40, 40, 40kg

Pulldown
 - 5 x 100, 120, 140, 150, 150#

Dips
 x 5, 8, 10, 12

Floor Ab circuit (6 positions)
 x 20

Wrist Roller @ 5#
 - x2

ave HR 92
max HR 137

Total Time: 55 minutes