Wednesday - Dec. 14

Dynamic Warm-up / Jump Rope 2 minutes

Treadmill
 - 1.5 miles, 2% incline
 - 7.0 mph
 - 13:01
 - aveHR 149
 - maxHR 159

4 Rounds
 - Air-Dyne - 2 minutes
 - bw squat x20
 - plank 60sec.
 - Deadlift @ 225# x5
 - Hang Clean @ 135# x5
 - Clean @ 135# x5
Time: 21:15

Later in the afternoon......

2 Rounds
 - Pullup (max): 16, 11
 - Dips (max): 30, 20
 - Situps (2 minutes): 62, 50
 - Bench Press @ 185# x10
 - Squat @ 135# x10
 - Pushups (max): 40, 35
 - Pullups (max): 10, 8
 - Pulldown (50%bw[110#]) x10
 - DB complex (curl/press/french press) @ 15# x20

Lying external shoulder rotation x50 (r/l)

Bike Pyramid
 - levels 1-20, increase level each minute
 - aveHR 125
 - maxHR 160