Warmup
1 mile Treadmill (Tim 14:27 with a 6.5 grade, Dan 24:30)
Set 1
30 second Planks
30 second Wall Sits
30 second Barbell Holds (55lbs)
Repeat above 4 times
Set 2
Rower for 20 Calaries
Standing Barbell Press (75lbs)
Repeat above 5 times
Set 3
Heavy Ropes 5 exercies 25 seconds each (Repeat all 5 times)
2 minute Elliptical (AFAP)
Total workout time 1 hour 30 minute