Workout Group about 20 people showed up.

Warm up
A long version of the standard warm up. Lots of skipping and shuffling and so on and lots of dynamic flexibility.

Workout
Where I’ve been feeling wrong, I broke of after the warmup and just did 20 minutes of intervals on the treadmill, 80 seconds 3mph, and 80 seconds 7mph.

Core
3×20
Cable Crunches
Hyperextensions

The workout group did a whole lot of pulling and pressing with the new dumbbells. It looked like 3 couplets, bent over dumbbell rows, and dumbell presses, 4 sets, 4-6 reps, 60 seconds of rest between pairs of exercise — so go heavy. Second couplet was dumbbell push press, and explosive supine rows with a 3 second negative cycle. Again 4 sets, 4-6 reps, with lots of rest — so go heavy. Pullups and more rows same deal. Finally the bonus was max pushups in 30 seconds with 60 seconds of rest, 4 sets.

I tried the new Glute-ham machine for a happy set of 8. Enough to see that I’m going to like the machine very much.