Thursday - Dec. 27

Dynamic Warm-up + Jump Rope 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 152
 - maxHR 162

Squat
 10x 45, 135#
 3x 185, 225#
 20x 265# - 4 breathes at the top of each rep
 - better than last week but still very much working

18" box Squat
 3x 275, 315#

Barbell RDL
 10x 60, 70, 80, 90kg

Clients, Lunch, Clients.....

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 12kg kettlebells

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

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 5.34 miles
 - 59:24
 - 11:08 pace
 - 636 ft. of elevation