Thursday - Dec. 6

Dynamic Warm-up + Jump Rope - 2 minutes

Treadmill
 - 10 minutes
 - 2.0% incline and 8.0 mph
 - 1.3 miles
 - aveHR 148
 - maxHR 162

KB LongCycle
 - warm-up @ 12, 16, 20kg - 2minutes @ 8 rpm
- Main Set @ 24kg
   - 7 minutes
   - 8rpm
 - 56 total reps in 7 minutes

Rest 9 minutes

LongCycle
 - 3 minutes @ 24kg
 - 10 rpm

Rest 7 minutes

LongCycle
 - 1 minute @ 24kg
 - 12 rpm

Clients....

Pool Swim
 - Wooster HS
 - 3x 500yds. on 60sec. rest (9:56, 10:17, 10:23) - w/ pull buoy
 - 32:52 total time

Lunch, Clients....

Spin Bike
 - 51 minutes
 - aveHR 104
 - maxHR 117

Clients...

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.98 miles
 - 44:39
 - 11:12 pace
 - 669 ft. of elevation