Friday - Mar. 10

Dynamic Warm-up / Jump Rope - 2 minutes

Hang Clean (200# max)
 5x 95, 110, 130, 150#
 5+@ 170# x 10

Deadlift (350# max)
 5x 135, 160, 195, 230, 265#
 5+@ 300# x 6

Press (135# max)
 5x 45, 60, 75, 90, 100#
 5+@ 115# x 8

DB Burpee complex
 - 2 x 10 @ 17.5#

Shoulder Blaster @ 2.5#

Seated Calf Raise
 5x 45, 70, 70, 70#

After Work.....

Spin Bike at home
 - 50 minutes
 - aveHR 122
 - maxHR 135