Thursday - July 28

Jump Rope - 2 minutes
Dynamic Warm-up

Front Squat (off 120kg max)
 5 x 60, 72kg
 3 x 84kg
 3 x 96kg
 3+ @ 108kg x 3

Trap Deadlift (off 230kg max)
 5 x 95, 130kg
 3 x 161kg
 3 x 184kg
 3+ @ 207kg x 3

FBBC 2-3/8" Axle Deadlift, double overhand(off 165kg max)
 5 x 70, 100kg
 3 x 116kg
 3 x 132kg
 3+ @ 149kg x 3

Single Leg Deadlift
 8 x 24, 24, 28kg

SuperSet - 30# weight vest
 - squat 4x20
 - lunge (r/l) 4x20

Double Leg Bound
 - 3x20

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 8 x 45, 70, 115, 115, 115#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

Later After Work

Open Water Swim
 - Killbuck Lake
 - approximately 1100yds.
 - 27 minutes