Tuesday - Jan. 31

Dynamic Warm-up / Jump Rope 2 minute

3 Rounds
 - Air-Dyne - 5 minutes
 - Situps (60 sec.): 41, 43, 42
 - Deadlift @ 275# x5
 - double crunch x25
 - cross body crunch x25 (r/l)
 - plank (60sec.)
Time: 29:04

Break for clients....

Pool Swim
 - 500 yds. - 10:25
 - 15 x 100 yds. on 5 breathes rest
 - 4 x 50yds on 10 breathes rest (focus on faster arm turnover, but not all out crazy)
 - 200 yds. kick on back in streamline with fins

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.83 miles
 - 38:25
 - aveHR 152
 - maxHR 175
 - 669' of elevation gained