Monday - Jan. 23

KB LongCycle

 10 minutes

 - 14kg

 - 12rpm

 - aveHR 72

 - maxHR 99 - guessing a monitor maljunction

Break for clients, lunch and clients...

5 Rounds

 - Bench Press (75%) 225# x5

 - pull up (max): 15, 12, 12, 12, 12

 - burpee (60sec.): 15, 13, 14, 13, 13

 - hanging knee raise x25

Shoulder Blaster @ 2.5#

After Work...

Spin Bike at home
 - 60 minutes
 - aveHR 129
 - maxHR 145