Thursday - Nov. 1

Jump Rope - 2 minutes

KB LongCycle
 - warm-up
 - 2-minutes @ 10 rpm x 12, 16, 20kg

Main Set
 - 5 minutes
 - 24kg
 - 10 rpm
 - i wanted to quit at 3minutes but glad i self-talked myself onto 30sec./5-reps at a time to finish it out. 

Lunch, Clients.....

Wrist Roller
 x24, 24, 24, 24kg

Clients...

Spin Bike
 - 30 minutes
 - aveHR 129
 - maxHR 148

Clients.....

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.15 miles
 - 19:18
 - 9:00 pace
 - 140 ft. of elevation