Warmup

Treadmill 7:30 minutes

1000 Meter Row

Set 1

Barbell Squats (10/10/10/10) (85lbs, 105lbs, 125lbs, 145lbs)

Incline Dumbbell Bench (10/10/10/10) (30lbs, 35lbs, 40lbs, 45lbs)

10 Mountain Climbers (Repeat 4 times)

Set 2

10 Step Ups (each leg)

10 Push Ups

10 Hanging Knee Raises

Repeat above 4 times

Set 3

Elliptical 15 minutes (1.5 miles)

Total time 1 hour