Monday - Dec. 10

Dynamic Warm-up + Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 156
 - maxHR 165

Client.....

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - 12rpm
 - 120 total reps in 10 minutes
 - definitely still feeling the grip fatigue from Saturday.  Last 4-5 minutes were a challenge and forearms are now super pumped.

After Work....

Trail Run w/ Josie, Cooper and Kilo
 - Wooster Memorial Park
 - 3.05 miles
 - 28:20
 - 9:17 pace
 - 296 ft. of elevation
 - 1st mile as a group (11:25 pace) then 2 solo (8:25 pace)