Thursday - March 5

Erg - 5 minutes
 - drag factor #4
 - 1331m
 - 1:52.7 ave500m

Dynamic Warm-up / Foam Roller

Band resisted side shuffle
 - 5 yds. out/back
 - 4 sets of 4 (r/l)

Fr. Squat
5 x 60, 80, 94, 109kg
5 x 123kg

15 minutes (EDT) - 10 sets total
 - Ring Pullup x 5
 - Dips x 5
 - Bench Crunch + Leg Raise x 5

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