8 minute treadmill warm up
150 meter row fast
Set 1
12 Leg Press (weight 340lbs first time, 440lbs second and third time)
12 Forward and sideways dumbbell lifts
12 Weighted squats (weight 75lbs first time, 85lbs second and third time)
10 Pushups
Repeat above 3 times non stop
Set 2
10 15lbs weighted Ball throws
12 65lbs overhead bar lifts
12 Dumbbell bench (weight 30lbs first time, 35lbs second time, 40lbs third time)
Repeat above 3 times non stop
2 sets of LAT pulls at 90lbs
150 meter row fast
Total workout time 1 hour
