Boot camp class

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

6.4 mile run.

Warmup: row 500m then 8 mins of:
10 push-ups
15 v-ups
:30 left :30 right side plank hold

Workout is simple 20x2min rounds
Row 250m starting every 2 min for 20 rounds. Row at the fastest pace you can sustain or gradually improve on through the end. Rest when reach 250m each round.

Supplemental: 7 rounds of 5 barbell bent rows @95, 3 strict pull-ups, 5 push-ups

Stretch