Warmup

8 minute treadmill Dan / 13 minute treadmill Tim

250 meter row fast

Set 1

10 Pushups
10 Squats
10 Ball Slams (15lbs ball)

Repeat above 3 times non stop

Set 2

15 LAT pull downs (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
15 Seated Row (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
15 Slam Balls (35lbs)

12 Foward and Sideways Dumbbell Lifts (10lbs or 15lbs Dumbbells)

Repeat above 3 times non stop

Set 3

15 Barbell squats (weight 75lbs first time, 85lbs second time, 95lbs third time)
15 Kettlebell Swings (45lbs)
15 each Arm 1 Arm Dumbbell Bench (weight 20lbs Dan / 20lbs first and second time, 25lbs third time)

Repeat above 3 times non stop

Set 4

10 Tricep (96lbs)
10 Dumbbell Curls (10lbs Dan, 15lbs Tim)
10 Foward and Sideways Dumbbell Lifts (10lbs)

Repeat above 3 times non stop

Set 5

10 minute Elliptical (Tim)
5 minute Elliptical (Dan)
8 minute Treadmill (Dan)

Total workout time 1 hour 20 minute