Friday - Nov. 11

Dynamic Warmup / Jump Rope 2 minutes

2 Rounds
 - Bench Press (75% bw [@215 this morning]) @ 161# x (max): 20, 15
 - Deadlift @ 315# x 5
 - Pushups x (max): 25, 25
 - OH Press @ 95# x 10
 - Pullups x (max): 13, 10
 - Pulldowns @ 180# x 10
 - DB Row @ 80# x 10 (r/l)
 - Deadlift @ 315# x 5
 - Hang Clean @ 185# x 5
 - Clean @ 185# x 5
Time: 22:22

Shoulder Blaster @ 5#

easy paced Road Run
 - 3.01 miles
 - 25:46
 - 8:34 pace
 - aveHR 147
 - maxHR 164

After work.....

Hike with Kilo

 - 1.25 miles

 - 60# pack

 - 22:35