Up early again. Usually works better for me not completely changing over to the 3 hour time difference as long as I can get to bed at a reasonable time.
Warm-up
4:00 of fast walking and slow running on the treadmill
Strength
3 Sets
- 10/10 Curls
- 10 Shoulder Presses
- 10 Front Squats
I used 30s, 35s, and 40s.
3 Sets
- 10/10 Kroc Rows
- 10 Incline Bench Press
- 10 Weighted Lunges (holding each DB at sides)
Used 45s, 50s, and 50s.
WOD
5 Rounds
- 20s Sprint on treadmill @ 3.0 incline & 8.5 speed
- 10 Goblet Squats (50# DB)
Probably could have pushed the pace up on the treadmill. Good little WOD though. I was going to head outside for some hill sprints on the little hill in front of the hotel but then I realized I could use the incline on the treadmill and get it done sooner.
Nick Momrik's Fitness Logs 