8 minute treadmill warm up

150 meter row fast

Set 1

12 Leg Press (weight 360lbs first time, 430lbs second and 480lbs third time)

12 LAT pulls (weight 90lbs first time, 97.5lbs second and 105lbs third time)

12 tricep pulls (weight 96lbs first time, 110lbs second and third time)

12 Seated Row pulls (weight 110 first time, 117.5lbs second and 125lbs third time)

Repeat above 3 times non stop

Set 2

12 Overhead Bar Press (weight 55lbs first time, 65lbs second and third time)

12 Barbell squats (weight 55lbs first time, 65lbs second and third time)

10 15lbs ball slams

12 Kettebell bell lifts (40lbs)

Repeat above 3 times non stop

Total workout time 1 hour