Warm Up
8 minute treadmill
Set 1
Heavy Ropes 5 exercies 30 seconds each
500 Meter Row
Repeat 3 times
Set 2
45 sec Wall Sits
45 second Planks
16 Oblique Medicine Ball Throw
Repeat above 3 times non stop
Set 3
10 Wall Ball (Tim 20lbs medicine ball, Dan 14lbs medicine ball)
15 Kettlebell Swings (Tim 35lbs, Dan 30lbs)
2 minute Elliptical fast, fast, fast
Repeat above 3 times non stop
Total workout time 1 hour 20 minutes