Coach had us whining with this one. I cut the reps to 12 in a couple of the later sets, and the row to 175 at the end. The rest was never quite enough.

48 mins workout: 8 rounds of 6x 1 minute stations:
1. Row 200m
2 15 wall ball shots 20# to10'
3. 10 burpees
4. 15 American (overhead) KB swings @55
5. Run 200m
6. Rest 1 min

Stretch

52 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, 60 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, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

6 mile run.

10 mile run, quads were sore so I dropped pace down to recovery.

60 minutes of cardio