Monday - Nov. 14

Dynamic Warm-up / Jump Rope 2 minutes

Road Run
 - 1.03 miles
 - 7:45
 - aveHR 152
 - maxHR 166

10 Rounds 
 - Jumping Jacks x10
 - Pushups x10

3 Rounds
 - Bench Press @ 225# x5
 - Pullups (max): 15, 12, 10
 - rest 1 minute
 - OH Press @ 95# x10

Shoulder Blaster @ 5#

Abs circuit x2
 - crunch x50
 - reverse crunch x50
 - double crunch x50
 - plank x 60sec. - i could barely hold 25sec at a time today

Break for clients and Lunch......

Road Run
 - 3.0 miles
 - 23:11
 - 7:43 pace
 - aveHR 160
 - maxHR 176