Wednesday - Jan. 21

Erg - 5 minutes
 - drag factor #4
 - 1:51.9 ave500m
 - 1341m

Foam Roller / Dynamic Warm-up

Standing Broad jump

 - 4 sets of 5 ~ 8+'

Squat

 5 x 60, 100kg

 3 x 5 @ 120kg

Wrist Roller

 - Int/Ext Rotations - 3x10 (r/l) @ 20kg

 - Traditional x3 @ 24kg

 - Levering - 3 x 10 @ 20kg