8 minute treadmill warm up

Set 1

150 meter row as fast as you can
10 Ball Throws
1 min. Treadmill (fast)
30 sec. wall sit
30 sec. planks

Repeat above 3 times non stop

Set 2

5 min Elliptical
20 Squats
30 sec. Dumbbell over head hold (First time 25 lbs each hand, Second time 35 lbs each hand.)
10 each leg step-ups

Repeat above 2 times non stop (Had to take one round out due to time)

Set 3

Heavy Ropes 5 exercise 15 sec. each

Repeat 2 times (Had to take one round out due to time)

Total workout time 1 hour