Progress

Last night was a hard work out. The row, run, row really smoked my legs. I finished at 8:45. I gotta get better on the run. 

A.
Four sets of:
Dumbbell Shoulder Press x 10-12 reps @ 2011
Rest 45 seconds
Good Mornings x 10 reps @ 3010
Rest 45 seconds
Alternating Forward Lunge x 10 reps each leg @ 1010
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B.
For time:
Row 500 Meters
Run 600 Meters
Row 500 Meters

Also here is a picture of my progress after 3 months.