Part 1:

4 Sets

500/400 M Row

Rest 3 Minutes

*Record fastest/slowest, goal is to have similar splits.

Part 2:

9 Minute Rep Ladder (Increasing by 2's)

Plate Ground to Overhead (45/25)

Sit Ups

Push Ups


You will be resting 1.5x-2x more than working during the row.  That should allow you to row at a near 80-90% pace considering you are trying to match each time.  Don't go for broke round 1!  Part 2 will get slowed down at the push ups a few minutes in, thats ok.  Maximize your speed on sit ups and the use of your lower half on the ground to overhead.