Day 1:
AM
Row 8k @ Z1
Every 2k – get off and walk around for 30 sec
* Complete

PM
A. CJ ladder – Load starts at 155# - complete 1 rep every 75 sec – after each successful rep complete 5 burpees
155, 185, 225, 245 - Haven't done jerks much since elbow jury so stayed light.
B. Jerk balance; 3,3,3,3; rest 90 sec
135,155,185,205

C1. 5 sets - TnG DL x 8; rest 10 sec (inc. load per set, start at 225#)
C2. Unbroken CTB chin up x 10; rest 10 sec
C3. Air Dyne 12 cal; rest walk 3 min
225(:54), 275(:58), 295(:58), 315(1:04), 335(1:08)