Wednesday - March 25

Erg - 5 minutes
 - drag factor #4
 - 1188m
 - 2:06.3 ave500m

Dynamic Warm-up / Foam Roller

Press
5 x 30, 40, 45, 50, 55kg

DB Row
 10 x 50, 60, 60#

Straight Bar Curl
 10 x 45, 65, 65#

Seated Calf Raise
 10 x 45, 70, 70#