Monday - Nov. 19

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 8minutes @ 12rpm, then 2minutes @ 13 reps
 - 122 total reps in 10 minutes

Spin Bike
 - 60 minutes
 - aveHR 135
 - maxHR 155

Lunch, Clients....