Thursday - Sept. 28

KB LongCycle
 - 2minutes @ 12, 16, 20kg @ 5rpm
 - 10 minutes @ 24kg
 - 5 rpm (x6 last minute)

KB Snatch
 - 20(r/l) @ 16, 20kg
 - 10 minutes, switch arms every minute @ 24kg
 - 20 rpm
 - this was WAY better than feared.  At the start my goal was to get through 4minutes.

Decline Situp @ #3
 - 3x15

After Work.....

Trail Run w/ Josie and pups
 - Wooster Memorial Park
 - 3.17 miles
 - 32:32
 - 10:16 pace
 - aveHR 139
 - maxHR 155