Warm Up

8 minute Treadmill

6 minute Elliptical (Tim only)

250 Meter Row fast

Set 1

Heavy Ropes 5 exercies 25 seconds each

20 Wall Balls (14lbs)

Repeat 3 times

Set 2

10 Dumbbell Thrusters (15lbs Tim, 20lbs Dan)
15 Slam Balls (35lbs 1st, 2nd time / 20lbs 3rd, 4th time)
30 second Planks
500 Meter Row

Repeat above 4 times non stop

Total workout time 1 hour 15 minutes