Friday - Nov. 10

KB LongCycle
 - 3 minutes
 - 24kg
 - 8 rpm

Rest 6 minutes

KB Snatch
 - 10 minutes, switch arms every minute
 - 24kg
 - 20 rpm
 - aveHR 142
 - maxHR 191
 - did not feel as hard as the heart rate suggests.  Very smooth, but still recovering from the last two weekends.

Abs x1
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.

Lunch....

Spin Bike
 - 45 minutes
 - aveHR 125
 - maxHR 145

After Work....

Hike w/ Josie and pups
 - Wooster Memorial Park
 - 1:00:22
 - 3.30 miles