Deadlift  5 X 5 ( 5 sets of 5 reps)

GHD Sit Ups  5 X 15 (work these into your deadlift sets, 5 sets of 15 reps)

Then.

"Triathlon"

400m Run

1:00 Row

1:00 AirDyne

3 times.

Post load and time.

Coaching Tips: Scale load and movements to match your current fitness level.  Warm up properly prior to any max load lift attempts. Get to the weight you plan on doing for the full 5 sets, this should be a weight that is challenging for the final few reps of the set. There is no time element in the strength workout. For the second part of the workout, try to do the row and AirDyne as hard as possible. These ergometers are designed to give resistance as  work output increases. In other words, you get out of it what you put into it. As fatigue sets in on the run, work on fast foot turn-over instead of just sloshing through the run.