Genesis Health Club (KC Power and Light District)
1745
Warm Up
Row Erg - 1000 meters (5 min)
Ski Erg - 1000 meters (5 min)
Hip Hammy Flow
Squat
8x50
8x100
5x140
3x160
3x190
First time lifting with the 50 pound Titan Yukon Bar (Duffalo equivalent)
Metcon
5 Rounds
180 meter sled push
10 push-ups
88 pound sled loaded with 135 for the first two rounds and then dropped to 90 for the last three rounds. For each round started with sled, rested until 2:00, did 10 unbroken push-ups, rested until 3:00 and repeat.
This was a tough workout with the sled taking around 60 seconds and the push-ups taking around 15 seconds. I was cooked.
Genesis Health Clubs is a really nice facility with cardio equipment, machines, class studios, personal training area, open area for interval training, lots of free weights including several racks and deadlift platforms. I was surprised to the the Yukon Bar and Kabuki Transformer Bar.
Will was a nice guy and hooked me up with a 3-day membership despite not being a local resident.
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