Tuesday - Nov. 21

Dynamic Warm-up / Jump Rope - 60 sec.

Agility Rings
 - Double x6
 - Single x6

Squat (315# max)
 5 x 135, 160, 190#
 3x 220, 250#
 3+ @ 285# x 6

Pistol - 11" box
 3x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise - only the last set was able to be done unassisted by hands.
 x5, 5, 5

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - 5# dumbbells

After Work....

Trail run w/ Kilo
 - Wooster Memorial Park
 -  4.57 miles
 - 47:36
 - 10:25 pace
 - 525 ft. of elevation
 - aveHR 142
 - maxHR 162