Friday - Dec. 2

Dynamic Warm-up / Jump Rope 2 minutes

Deadlift - build to 2 rep max
 5x 135, 185, 225#
 2x 275, 315, 365, 405, 455, 500# - very happy with this.  Not worth trying to go higher.

4 Rounds
 - Air-Dyne Bike - 5 minutes
 - 2-arm Swing @ 32kg x10
 - Woodchopper Lunge @ 25# x10 (r/l)
 - Thruster @ 135# x10
 - crunch x25
Time: 38:00

Sandbag Get-up
 - 10 minutes @ 60#
 - total reps 60

After Work.....

Trail run w/ Kilo under headlamp
 - Wooster Memorial 

 - 3.16 miles

 - 36:31

 - 11:33 pace

 - aveHR 152

 - maxHR 177