Monday - Jan. 16

KB LongCycle
 - 10 minutes
 - 14kg
 - 10 rpm
 - aveHR 118
 - maxHR 162

Abs
 - crunch x25
 - reverse crunch x25
 - double crunch x25
 - plank @ 60 sec.

10 Rounds
 - jumping jacks x10
 - pullup x5

3 Rounds
 - pullup (max): 13, 11, 12
 - DB complex @ 17.5# x20
 - decline situp @ #1 x25
 - pullup (max): 11, 10, 10
 - hanging knee raise (ab straps) x25
 - pullup (max): 8, 9, 9
 - plank @ 60 sec.

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

Lunch and clients...

Road Bike indoor trainer
 - 53:02
 - ave cadence 87 rpm
 - aveHR 143
 - maxHR 170
 - distance 19.8
 - increased gearing every 10 minutes.