Monday - Nov. 5

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - reps - 4minutes @ 10rpm, then 5minutes @ 12rpm, last minute 13 reps
 - 113 total reps in 10 minutes

Rolling Thunder
10x 90#
5x 135#
3x 180#
 x10+ (r/l) @ 200#
    - Left x 11
    - Right x 5, 2, 1, 1, 1

Clients, Lunch, Clients....