I worked out today with a buddy of mine @crossfizz. It was a CrossFit day and this was our workout:
Five rounds for time of:
400 Meter Run
15 Two-hand dumbbell bent over rows, 50 lbs each
I finished it in 28 minutes...nothing impressive (some people reported finishing it sub 17 minutes), but not too bad for my out-of-shapeness. I had to scale it back a bit by finishing the last two rounds of runs on the elliptical and only doing 12 burpess per round. I was dying by the end, but it was totally worth it.
What a great way to start the week!