Today's training left most of the people quite challenged to say the least. The plan was to start and finish within an hour. This meant you had to haul ass on the two sides of the workout plan.

Part I: Row 5000 meters or 30 minutes, whichever came first. If you finished the 5K then the remaining time could be tacked onto the second part. But, if you did not finish the distance in the 30 minutes, too freak'n bad. YOU lost that part.

Part II: You had the other 30 minutes to finish FIVE rounds of 20 reps of the following bodyweight exercises in this order:

  1. Squat
  2. Split Squat
  3. Squat (again)
  4. Rear Stepping Lunge
  5. Squat to Calf Raise
  6. Side Stepping Lunge
  7. Jump Squat (just clear the ground. you don't have to dunk a basketball)

Rare was the person that could finish the entire thing in the 60 minutes allotted.