Wednesday - Oct. 24

Jump Rope - 2 minutes

Agility Rings
 - double leg x6, single leg x6 (r/l)

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 10 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 6minutes @ 10rpm, then 12, 12, 13, 13
 - 110 total reps in 10 minutes
 - felt good but working

Erg - drag #6
 - 2000m
 - 6:51.6
 - 1:42.9 ave500m
 - aveHR 164
 - maxHR 175
 - Hard first 10 pulls then settled to 1:44-45 and finished with a hard 10 pulls the last 100m
 - smooth but working

Client, Lunch, Clients....