On Friday, I wanted to run four 220-yard sprints. My sprint ability is getting better, so I wanted to test it along with a solid workout.
Treadmill - 220 yds @ 7.5 mph (8-minute mile pace)
Burpees x 10
Plank x 70 seconds
Dumbbell Clean & Press x 5/5 @ 40#
Treadmill - 220 yds @ 7.5 mph
Pushups (feet on ball) x 20
Swiss Ball Crunches x 25
Sumo Deadlift High Pull x 10 @ 55#
Treadmill - 220 yds @ 7.5 mph
Pushups (hand release) x 15
Situps (on bench) x 20
Cable Rows x 25 @ 50#
Treadmill - 220 yds @ 7.5 mph
Machine Dips x 5 @ -90#
Machine Twists x 25/25 @ 30#
Pullups x 5 (-120, -130, 140 x 3)
I moved as quickly and with as little rest as I dared.
By the end I was worn out, but not beaten down.
Now, I'm on a quest for more and different exercises I can do within our gym's limitations.
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