http://opexfit.com/july-30-2014/

A1. DB rear foot elevated split squat @30X0; 8/leg; rest 90sec
A2. DB bent torso row @20X1; 6-8/arm; rest 90sec x 4

every 2min complete
8, 6, 4 90% effort
GHD situps
FW 20m 100/70#/hand
ring dip
x 4

5 rounds for time
Row 400m
20 plate over head walk lunges 45/25#

Notes:
– start at zero complete 8, 6, 4 rest remainder of time start again at 2mins then 4mins then 6mins
– try to maintain the same pace on the rower each round for the best possible time