Thursday - Oct. 4

Jump Rope - 2 minutes

KB LongCycle
Warm-up
 - 1 minute x 10 rpm @ 12, 16, 20kg
Main Set
 - 24kg x 3 minutes
 - 10 rpm

Bench Press
 10x 45, 135, 185, 205, 205, 205#
Pullup - 2" bar
 x8, 8, 8, 8, 8, 8
Decline Situp @#2
 x25, 25, 25, 25, 25, 25

Clients, Lunch....

Incline DB
 10x 55, 65, 75, 80#
CloseGrip Pullup - 2" bar
 x8, 8, 8, 8
SB Plank Cirles (r/l)
 x8, 8, 8, 8

4-way JumpStretch ankle
- 3x 10 @ #3 band

DB Row w/ FatGripz
 10x 55, 65, 75, 85, 95#

Lat. DB Raise w/ Fat Gripz
 10x 15, 20, 20, 20#

Hanging Knee Raise w/ twist (r/l)
 x6, 8, 10, 10

Wrist Roller
 x24, 28, 32, 36kg