Wednesday - Nov. 2

Dynamic Warm-up / Jump Rope 2 minutes

KB Snatch set
 - 6 minutes, single arm switch
 - 24kg
 - 18rpm

Pullups x2, 4, 6, 8, 10
 - pushups x10 in between

4 Rounds
 - pullup max: 17, 16, 16, 15
 - pushup x50
 - ab of choice x50: situp, leg lever, 4-count flutter, double crunch
 - run 0.8 miles: 5:42, 5:35, 5:25, 5:19

Seated Calf Raise
 5x 45, 70, 105, 115, 115, 115#

Later after work....

Road Bike
 - 16.7 miles

 - 1:01:57

 - aveHR 132

 - maxHR 179

 - one flat tire