Warmup
Treadmill 7 minutes
750 Meter Row
10 Push Ups
10 Squats
25 Jump Rope
Repeat above 3 items 4 times non stop
Set 1
15 Box Jumps
15 Curls (25lbs, 30lbs, 35lbs, 40lbs)
Repeat 4 times
Set 2
One Arm Dumbbell Lifts (15/10/8/6) (30lbs, 35lbs, 40lbs, 45lbs)
35lbs Slam Balls
Repeat 4 times
Set 3
15 Seated Row (90lbs, 97.5lbs, 105lbs)
15 Tricep Pulls (96lbs)
Repeat 3 times
Set 4
100 Meter Row
10 Lunges
Repeat 5 times
Total workout time 50 minutes