Making the Most of Machines

This morning I headed over to the fitness center in Seaside, FL, which we get access to. Pretty nice facility with a lot of nice machines, an assortment of DBs, and some other equipment.

Warm-up

• .58 mile run
• 3 rounds
  • 15 Hip Extensions
  • 15 Sit-ups
  • 30s Plank
  • 10 One-arm KBS (each arm) using a 30# DB
  • 20 Band Walk Steps L
  • 10 Band Presses
  • 20 Band Walk Steps R
  • 10 Band Presses

Strength

4 sets

• 10 seated row (100#, 115#, 130#, 160#)
• 10 rotary chest (100#, 130#, 160#, 175#)

WOD

3 rounds

• 10 Dips
• 10 Pull-ups
• 10 Squat Clean and Press using 40# DBs

My total time was 10:55. The squat cleans and presses were really draining on me.

Cool-down

0.34 mile run