Monday - Nov. 12

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 2minutes @ 10rpm, then 6minutes @ 12rpm, last 2minute 13 reps
 - 118 total reps in 10 minutes