Strength
Bench Press: 4 x 8 (building)
Accessory: 2 Rounds For Quality
10 Dumbbell Strict Press
10 Ring Rows
15 Reverse Hypers (off Glute Ham Developer)
15 V-ups
20 Band Pushdowns
20 Dumbbell Curls
25 Banded Sit-ups
25 Band Pull aparts (supine grip)

Endurance

Rowing
1 minute row/ 1 minute rest
2 minute row/ 2 minute rest
3 minute row/ 3 minute rest
4 minute row/ 4 minute rest
3 minute row/ 3 minute rest
2 minute row/ 2 minute rest
1 minute row/ 1 minute rest
-rest 6 minutes-
Running
1 minute run/ 1 minute rest
2 minute run/ 2 minute rest
3 minute run/ 3 minute rest
4 minute run/ 4 minute rest
3 minute run/ 3 minute rest
2 minute run/ 2 minute rest
1 minute run/ 1 minute rest
Workout Notes: This is a pre-set workout on the Concept II rower. This workout should be approached in a manner that develops an understanding of proper pacing. For example, if you run 200m in 1 minute, you should run 400m in 2 minutes and 600m in 3 minutes.