10-minute treadmill warm up

1000 meter Row

12x – Bench Press – 65lbs
12x – LAT Pulldown – 72lbs
12x each arm – Dumbbell Curls – 15lbs

12x – Bench Press – 75lbs
12x – LAT Pulldown – 79.5lbs
12x each arm – Dumbbell Curls – 20lbs

12x – Bench Press – 80lbs
12x – LAT Pulldown – 79.5lbs
12x each arm – Dumbbell Curls – 20lbs

45 second Overhead Weight Lift – 45lbs plate
Rest 30 seconds
Repeat 4 times

15x Kettlebell Swings – 35lbs
Rest 1 minute
Repeat 4 times