Warmup

Elliptical 10:00 minutes Hard

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop

Strength

Set 1

Bench Press (55lbs 1st, 65lbs 2nd, 75lbs 3rd, 85lbs 4th, 95lbs 5th)
LAT Pulldown (97.5lbs 1st, 105lbs 2nd, 110lbs 3rd, 117.5lbs 4th, 125lbs 5th)

Repeat 10/8/6/4/2/2

Set 2

Dumbbell Bench (30lbs 1st, 35lbs 2nd, 40lbs 3rd, 45lbs 4th)
Seated Row (105lbs 1st, 110lbs 2nd, 117.5lbs 3rd, 125lbs 4th)

Repeat 15/15/15/15

Set 3

Tricep (96lbs)
Dumbbell Curls (20lbs Tim)
Forward Lateral Raises (10lbs)

Repeat 15/15/15

Set 4

On the minute every minute for 8 minutes

5 Leg Press (350lbs)
15 Kettlebell Swings (40lbs)

Total workout time 45 minutes