Thursday - Nov. 29

Dynamic Warm-up / Jump Rope 2 minutes

KB LongCycle
 - warm-up
     - 2 minutes @ 6 rpm x 12, 16kg
     - 1 minute @ 6 rpm x 20, 24, 28kg

Main Sets - 12 minutes rest between
 - 32kg x  3minutes, 20 sec. @ 6 rpm - 20 reps total.  Almost pooped my shorts.
 - 28kg x 1 minutes @ 8 rpm - in my head and off my rhythm.  Changing it up.

1-arm LongCycle
 - 2 minutes @ 28kg x 12 rpm

Stretching, Lunch....

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.55 miles
 - 47:24
 - 10:25 pace
 - 755 ft. of elevation