Boom Goes the Dynamite

Strength: Every minute, on the minute, for 20 minutes:

Odd Minutes – Bench Press x 2-3 reps (75-80%)

Even Minutes – Calorie Row (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute)

Ex. Mike rowed 200m, Chad rowed 20 calories. Set a goal at the start and hit that goal every round.

Strength: Three sets of:

GHD Sit-Ups x 15 reps
Rest as needed
Supine Ring Rows x 8-10 reps @ 2111
Rest as needed

Recovery: 

10-15 minutes of Rowing @ 65-70%