Friday - Dec. 23

Dynamic Warm-up / Jump Rope - 2 minutes

Treadmill
 - 1.5 miles, 2%
 - 14:29
 - aveHR 143
 - maxHR 50

Shoulder Blaster @ 5#

Pyramid Circuit
 - 25 yds. jog down/back
 - Pullups x2, 4, 6, 8, 10, 12, 14(10+4), 16(10+4+2), 18(10+4+3+1)
 - walking lunge 25yds down/back
 - 2-arm swing @32kg x5, 10, 15, 20, 25, 30, 35, 40, 45
Time: 41:34
 - aveHR 145
 - maxHR 167

Break for clients......

Road Bike - indoor trainer
 - 60 minutes
 - cadence 79
 - aveHR 130
 - maxHR 146
 - distance 18.8