Wednesday - March 18

Erg - 5 minutes
 - drag factor #4
 - 1324m
 - 1:53.3 ave500m

Dynamic Warm-up / Foam Roller

Agility Ladder

Press
5 x 45, 55, 64kg
3 x 72kg
1 x 81kg

15 minutes (EDT) - 13 sets of Pistol, 12 sets of RR and Landmine
 - Pistol x 2 (r/l)
 - Renegade Row @ 24kg x 5(r/l)
 - Landmine x 5

Ab Wheel
 - 3 x 15