Warmup - Stabilizers - Tabata Intervals
6 x each - Front, Right and Left Side
20 Sec On - 10 Sec Off
For time:
Row 500 meters or Run, Bike, Jump Rope 3 minutes
Bench press, 30 reps
Row 1000 meters or Run, Bike, Jump Rope 5 minutes
Bench press, 20 reps
Row 2000 meters or Run, Bike, Jump Rope 8 minutes
Bench press, 10 reps
The recommendation is to Bench your body weight (men only). I don't think we have too many guys that can bench their bodyweight 30 times, but if you can go for it. Ladies try to start at 55 or more and increase from there.
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