Thursday - Nov. 15

Dynamic Warm-up + Jump Rope 2 minutes

KB LongCycle
warm-up - 1 minute @ 8rpm x12, 16, 20, 24kg

Main Set
 - 1 minute Work/Rest @ 8 rpm x 12 sets
 - 28kg
 - went way smoother than I thought this might
 - but I am feeling the work after some rest

After Work...

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.92 miles
 - 29:13
 - 10:00 pace
 - 477 ft. of elevation