Workout: Strength Endurance II

I recently took the Howard County Housewives + One, a highly motivated group of ladies and men, with an average age in the upper 30’s, through a strength endurance workout as part of their total conditioning class.

The workout:
Agility drills
Then:
Row for time (500m, 400m, 300m)
10 Slide Board Back Lunges
10 Row (horizontal row or 1 arm DB row)
10 Bench Press (barbell or dumbell)
25 Abs (pullover or Russian Twist w 15 lb. KB)
3 rounds
1st Round looks like this: 500m row + bench press + DB row + split squat + Abs

Notes:
500m: 1. Bill = 1:40 2. Tina = 1:54 3. Laura S. =1:57 4. Eliz = 2:00
400m: 1. Bill = 1:27 2. Eliz, Tina, Laura S. = 1:32
300m: 1. Bill = 1:00 2. Tina = 1:05 3. Anne = 1:07 4. Eliz = 1:08