Monday - Dec. 5

Dynamic Warm-up / Jump Rope 2 minutes

2 Rounds
 - jumping jacks x10
 - pushup x10

Bench Press
 5x 135, 185#
 4x 205#
 3x 225#
 2x 245#
 1x 265, 285, 295 - slow but good

3 Rounds
 - pullup 5x 16kg, 24kg, 28kg
 - Push Press 5x 165, 185, 200#
 - DB complex @ 17.5# (curl/press/french press) x15

Shoulder Blaster @ 5#

Break for clients......

Bike Pyramid
 - 20 minutes
 - levels 1-20, increase level each minute
 -aveHR 128
 - maxHR 166

Later in the afternoon....

Friendly challenges.
 - max plank: 3:01
 - max dips: 49