Monday - Sept. 26

Dynamic Warm-up / Jump Rope 2minutes

Erg
 - 5 minutes, drag #6
 - 1321m
 - 1:53.6 ave500m

Erg
 - 2000m, drag#6
 - 6:27.9
 - 1:37.0 ave500m
 - aveHR 168
 - maxHR 179

Break for Lunch.......

5 Rounds
 - Bench Press @ 155# x10
 - Pullups max reps: 14, 12, 10, 10, 10
 - ab of choice x50: situp, double, 4-count flutter, leg lever, 4-count flutter
Time: 20:14

Shoulder Blaster @ 2.5#

5 Rounds
 - Air-Dyne 3 minutes
 - Pushups x30
 - Crunches x30
 - Plank 30sec.
Time: 24:45

3 Rounds
 - DB burpee complex @ 17.5# x10
 - Plank x60sec.
 - air-dyne bike x10 minutes
Time: 41:00