Wednesday - Nov. 21

Dynamic Warm-up / Jump Rope 2 minutes

KB LongCycle
warm-up - 1 minute @ 10rpm x12, 16, 20, 24kg

Main Set
 - 1 minute Work/Rest @ 10 rpm x 12 sets
 - 28kg
 - this was challenging today, but I got through it

Rolling Thunder (r/l)
10x 90#
5x 135#
5x8 @ 172.5# on 3:00 timer