Workout of the Day
For time:
Row 500 meters
50 pull-ups
Row 500 meters
60 push-ups
Row 500 meters
70 sit-ups
Row 500 meters
80 squats

To ensure intended stimulus and time domain is maintained, this workout has pre-established gates that must be met for the full rep count to be completed:
If, at the 6:00 mark, one half of the required pull-up reps have not yet been completed, the athlete must abandon the 2nd half of reps and transition back to the rower once half the required reps are completed. The same requirement applies for all other movements, and the gates are as follows: at least 30 reps of push-ups by 12:00, at least 35 reps of sit-ups by 18:00, and at least 40 reps of squats by 24:00. Missing one gate does not necessitate abandoning half of the rep requirement for all subsequent movements, only the movement for which that particular gate was not met.

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