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, 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

Sounds simple,,but trust me it wasn't…

Warmup/core: 8 mins of:
21 wallball sit-ups 20# ball
15 Russian medball twists
9 Superman back activations

Workout: 40 min of: 10x4 min rounds to
Complete 500m row, rest remaining time each round
Pace should be at 5-10 seconds under race 500m split time. Not max effort but fast. Try to get consistent times.

Stretch

Boot camp class.