Tuesday - Nov. 27

Dynamic Warm-up + Jump Rope 2 minutes

Squat
 10x 45, 135#
 5x 205#
 20x 245# - 4 breathes at the top of each rep

18" box Squat
 3x 245, 275, 315, 315#

Lunch, Clients.....

Barbell RDL
 10x 50, 60, 70, 80kg

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 50#

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Clients......

Spin Bike
 - 45 minutes
 - aveHR 133
 - maxHR 149

Clients.....

After Work.....

Trail run w/ Kilo
 - Wooster Memorial Park
 - 2.23 miles
 - 18:45
 - 8:24 pace
 - 203 ft. of elevation
 - definitely my fastest pace on this route.  Using Tuesday as a shorter, faster run but need to add back in a longer, slower run to my week.