Warmup
Treadmill 8:00 minutes Hard
10 Push Ups
10 Squats
10 Ball Slams
Repeat above 3 items 3 times non stop
Strength
Set 1
Seated Row (90lbs 1st, 97.5lbs 2nd, 105lbs 3rd)
LAT Pulldown (90lbs 1st 97.5lbs 2nd, 105lbs 3rd)
Tricep Pull (87lbs 1st, 96lbs, 2nd/3rd)
Repeat above 3 times 12 reps each
Set 2
Bench Press (75lbs 1st, 85lbs 2nd, 95lbs 3rd)
Leg Press (350lbs 1st, 400lbs 2nd, 450lbs 3rd)
Foward Lateral Raises (10lbs)
Repeat above 3 times 12 reps each
Set 3
500 Meter Row
5 minute Elliptical, 5 minute Treadmill (Dan)
10 minute Elliptical fast (Tim)
Total workout time 50 minutes