HIIT workout on C2 rower

FiA, full body

3.5 miles including strides

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

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 km easy

More conditioning.

10 mins warmup

45 mins of:
400m run
10 burpee into Deadball clean over shoulder 80# Deadball
400m run
25m walking lunges with 65# sandbag on shoulders

Stretch

A bunch of short sets of strict pullups