Wednesday - Oct. 19

Dynamic Warm-up / Jump Rope 2 minutes

10 Rounds
 - Jumping Jacks x10
 - Pushup x10
 - Pullup x5
Time: 8:08

Shoulder Blaster @ 2.5#

5 Rounds
 - Bench Press @ 185# x5
 - Pullup x8
 - Crunch x50
 - DB Burpee Complex @ 17.5# x5
Time: 15:28

After Lunch.....

3 Rounds
 - air-dyne 3 minutes - maxHR: 151, 159, 167
 - Squat 1 minute: 30, 32, 34
 - Lunge (r/l) 1 minute: 14, 14, 14
 - 1 minute rest

Road Run cooldown
 - 3.0 miles
 - 25:56
 - 8:38 pace
 - aveHR 156
 - maxHR 169
 - minHR 113