Monday - Mar. 7

10 SuperSets

 - pull-up x8

 - push-up x20

 - decline sit-up @ #0 x20

 - dips x10 

Ab SuperSet x2

 - Hanging Knee Raise x10

 - Sit-up x30

 - Oblique crunch x30 (r/l)

 - Atomic sit-up x30

 - Crunch x30

 - Reverse crunch x30

Neck exercises x40

Road Run

 - 4.0 miles
 - 31:49

 - 7:42 pace

 - aveHR 162

 - maxHR 179

  - felt great to be outside running.  Treadmill base work paid off,

Later in the evening....

Bouldering with Kyle