Workout: Strength Endurance

I had very little time to train today because of a tight schedule. This was the 2nd of three workouts scheduled for the week. Since the Monday and Friday workout will focus on strength, I wanted this workout to have an aerobic/anaerobic conditioning component.

Concept2 Rowing Machine:
Warm up for two minutes at an easy pace
Then:
6 rounds of the following intervals:
Sprint 0:20 seconds at 400 watts
Rest 0:10 seconds at an easy pace
Then:
2:30 rest
Then:
Bench Press warm-up 135lbs. x 5 reps
4 rounds of the following superset:
Bench Press 185 lbs x 8 reps
Pull-Ups w/25 lbs. x 5 reps
Then:
Med Ball (12 lbs.) toss 2 x 8

This workout took exactly 30 minutes from start to finish. The rowing machine is a great calorie burner because it works every large muscle group in the body.
*I only got 6 reps on the 4th round of bench press.