Monday - March 9

Erg - 5 minutes
 - drag factor #4
 - 1385m
 - 1:48.3 ave500m

Dynamic Warm-up / Foam Roller

Agility Rings
 - Double x 6
 - Single Leg x 6 (r/l)

Squat
5 x 60, 105kg
3 x 119, 136kg
7 x 153kg

15 minutes (EDT) - 9 sets of C+J, 8 sets of lunge / leg raise
 - Double C+J @ 24kg x 5
 - KB rack Lunge @ 24kg x 5(r/l)
 - Hanging leg raise x 5