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, 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

10 mile run

6 mile run.

Another Concept2 rowing session:

10 mins rowing warmup

10 mins AMRAP core warmup:
20 Alt plank to toe touch
50 Alt plank shoulder taps
25 sit-ups
10 hollow rocks

Then 30 minutes row for distance using this effort pattern:
15 rounds of 1 min race effort/near max then 1 min easier recovery pace. No stops or pauses.

Stretch

Afternoon:
Several sets of pass through sand cat/cows with a pole/pipe
2 sets:
15 standing cross body dumbbell rows each side @15
10 ring rows
10 DB bent rows
10 incline press
1:00 band pull downs, full arm (or ski Erg)

3 rounds of:
15 bent BB rows from shins. Keep torso steady (use arms/lats only)
Then max ring rows after each set

2 rounds of:
15 extended arm plate raises 15# plate
10 bench press 95#

2 miles
Tabata workout (Upper body)