50 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 100 pounds: 3 sets of 10

Seated Lat Pulldown, 100 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

10 mile run

6 mile run.

Grind it out on the concept 2 rower

8 mins warmup pace, build slowly to 1000m competition pace.
Rest 2 min.
Then 5 back to back rounds of this (no rest, always rowing)
Row 2 min at competition pace
Row 2 min at 5 secs faster pace
Row 1 min at 10 sec faster pace
Row 2 min at slower recovery pace

Score is total meters

Core: 20,15,10,5 GHD sit-ups with 15# plate

6 miles