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Standard warm up.
Then I did 10 minutes of intervals with the C2 rower. I rowed 250 meters, followed by 5 push ups and 5 sit ups... Can't really input this properly as the site only measures time rowing, not distance, so it doesn't really reflect the intensity...just input it as 10 minutes of rowing followed by superset of push ups and sit ups. In actuality I averaged between 45-55 seconds to row 250, then hit the push ups and sit ups and rested for approx 20 seconds before the next round started.
This workout is competing in 1 battle: Total Reps for the Chin-Up.
Ouch, 3 days on TD eating out for every meal...found those 3 pounds I lost.
5 sets @ 9 MPH 5 sets @ 10 MPH