Tuesday - Oct. 30

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 10 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 5minutes @ 10rpm, then 12, 12, 12, 12, 13
 - 111 total reps in 10 minutes

Rolling Thunder
 - 3x 10 (r/l) @ 180# on 3:00 timer
 - left is still clearly the strong arm.  Right began to fail after 5 reps of the second set but got through them all.

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.20 miles
 - 20:08
 - 9:10 pace
 - 122 ft. of elevation