8 minute treadmill warm up

Set 1

150 meter row as fast as you can
5 Burpees
30 sec. wall sit
30 sec. planks

Repeat above 3 times non stop

Set 2

20 Ball Squat throws
12 35lbs kettebell swings
30 sec. 45lbs overhead holds
10 each leg step-ups

Repeat above 3 times non stop

Set 3

Heavy Ropes 5 exercies 15 sec. each

Repeat 3 times

Total workout time 1 hour 10 minutes