Workout of the Day
Strength of the Day 500m Row Sprint
Level 1:

21 Back Squats
21 Sit-ups
15 Back Squats
15 Sit-ups
9 Back Squats
9 Sit-ups 

Level 2:

21 Back Squats, 95 pounds (female rx 65#)
42 Sit-ups
15 Back Squats, 95 pounds
30 Sit-ups
9 Back Squats, 95 pounds
18 Sit-ups 

Level 3: 

21 Back Squats, 135 pounds (female rx 95#)
42 Sit-ups
15 Back Squats, 135 pounds
30 Sit-ups
9 Back Squats, 135 pounds
18 Sit-ups

Level 4:

21 Back Squats, 185 pounds (female rx 135#)
21 GHD Sit-ups
15 Back Squats, 185 pounds
15 GHD Sit-ups
9 Back Squats, 185 pounds
9 GHD Sit-ups