Tuesday - Dec. 11

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 255# - 4 breathes at the top of each rep

18" box Squat
 3x 255, 275, 315#

Barbell RDL
 10x 60, 70, 80kg

Bamboo Bar Overhead Walking Lunge
 3x 8(r/l) @ 50#

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

Pool Swim
 - Wooster HS
 - 4x 500yds. on 60 sec. rest w/ pull buoy (10:05, 10:26, 10:42, 10:23)
 - 44:41 total time

Lunch....

Spin Bike
 - 30 minutes
 - aveHR 108
 - maxHR 123

Clients...