Warmup

8 minute treadmill

150 meter row fast

Set 1

12 Leg Press (weight 350lbs first time, 370lbs second and 440lbs third time)
12 Kettlebell lifts (weight 40lbs first and second time, 45lbs third time)
12 Barbell squats (weight 75lbs first time, 85lbs second time, 95lbs third time)
12 Forward Lateral Raise (10lbs)

Repeat above 3 times non stop

Set 2

12 Overhead Bar Press (weight 65lbs first time, 75lbs second time, 80lbs third time)
10 Ball Slams back and fourth (15lbs ball)
12 LAT pull downs (weight 97.5lbs first time, 105lbs second time, 110lbs third time)

Repeat above 3 times non stop

150 meter row fast

30 Slamball Ball slams (35lbs Slamball) timed (Tim 1:21.00, Dan 1:31.00)

Total workout time 1 hour