Wednesday - Oct. 18

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 6 sets of 5 on 3:00 clock @ 195# x 10 last set

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Clients, Lunch and Clients.....

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 20

After Work....

Trail Run
 - Wooster Memorial Park
 - 6.01 miles
 - 1:05:29
 - 10:54 pace
 - aveHR 151
 - maxHR 174