Monday - Dec. 3

Dynamic Warm-up + Jump Rope - 2 minutes

KB LongCycle
 - warm-up @ 12kg - 2minutes @ 12 rpm
- Main Set @ 16kg
   - 10 minutes
   - 12rpm
 - 120 total reps in 10 minutes

Clients, Lunch, Clients.....

Rolling Thunder
10x 90#
5x 135#
2x 180#
8+ @ 210# x 5+2+1(left) x 1+ 8 hops done as singles(right)

Wrist Roller
 @ 24, 24, 24kg