A. Box Squat 6x 3 reps
-225,225,235,235,245,245

B. Deadlift - work to a heavy double
- 130kg (286#), 150kg (330), 160kg (352), 170kg (374) (mixed grip).

C. Every 4 min 15 sec airdyne 100% x5
- RPMs dropped off after 1st set from about 150 to 120 for the rest. down to 116 peak on last set.

D. sled drag.
- one set down and bag w/135#
-two sets of four lengths with 170# and weight vest. forward walk. calves were burning