Monday - March 16

Erg - 5 minutes
 - drag factor #4
 - 1413m
 - 1:46.2 ave500m

Dynamic Warm-up / Foam Roller

Standing Broad Jump
 - 4 x 5 @ +8'

Squat
5 x 60, 105, 128kg
3 x 145kg
3 x 162kg

15 minutes (EDT) - 9 sets total
 - Double C+J @ 24kg x 5
 - KB rack Lunge @ 24kg x 5(r/l)
 - Hanging leg raise x 5