Tuesday - Nov. 14

Dynamic Warm-up / Jump Rope - 60 sec.

Agility Ladder

Squat (315# max)
 5 x 135, 175, 205, 235#
 5+ @ 270# x 8

Pistol - 11" box
 3x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Leg Blaster 1x
 - 5# dumbbells

Glute-Ham Negatives
 x5, 5, 5
Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Clients.....

Abs
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.

After Work....

Trail run
 - Wooster Memorial Park
 -  3.15 miles
 - 29:56
 - 9:31 pace
 - aveHR 155
 - maxHR 181