Thursday - March 12

Erg - 5 minutes
 - drag factor #3
 - 1444m
 - 1:43.8 ave500m

Dynamic Warm-up / Foam Roller

18" hurdle jumps

Fr. Squat
5 x 60, 80kg
3 x 102, 116kg
3 x 131kg

15 minutes (EDT) - 10 sets of pullups, 11 sets of other
 - Ring Pullup x 5
 - Dips x 5
 - Bench Crunch + Leg Raise x 5

Seated Calf Raise
 - 10 x 70, 105, 105, 105#