Conditioning:

Warm up:
4 rounds:
Row :45
Rest :15
30# sandbag slams :45
Rest :15

Workout:
Against a 6:00 clock:
Row 1000m sprint

Rest 1:00

Against a 7:00 clock:
Round 1:
--Row 500m
--5 pushups
--10 DB Russian twists 17.5#
Round 2:
--Row 400m
--10 pushups
--12 DB Russian twists 17.5#
Round 3:
--Row 300m
--15 pushups
--14 DB Russian twists 17.5#
Round 4:
--Row 200m
--20 pushups
--15 DB Russian twists 17.5#

Results:  3:44.3; in 7:00 finished Round 3 + 160m