Wednesday - March 4

Erg - 5 minutes
 - drag factor #4
 - 1364m
 - 1:50.0 ave500m

Dynamic Warm-up / Foam Roller

Box Jumps
 - 18-24-30"
 - 3 x 6

Press
5 x 40, 50, 59, 68kg
4 x 77kg

15 minutes (EDT) - 11 sets total
 - Pistol x 2 (r/l)
 - Renegade Row @ 24kg x 5(r/l)
 - Landmine x 5

Ab Wheel
 - 3 x 15