Warmup

Treadmill 8:00 minutes

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop

Strength

Set 1

LAT Pulldown (90lbs 1st 97.5lbs 2nd, 105lbs 3rd, 110lbs 4th) 8 times
Seated Row (97.5lbs 1st, 105lbs 2nd, 110lbs 3rd, 117.5lbs 4th) 10 times
Reverse Fly with Dumbbell (15lbs) 12 times

Repeat above 4 times

Set 2

Incline Dumbbell Bench (35lbs 1st times, 2nd 3rd 4th 40lbs) 8 times
Dumbbell Fly (15lbs) 10 times
Tricep Pull (87lbs 1st, 96lbs, 2nd/3rd/4th)

Repeat above 4 times

Set 3

Leg Press (440lbs) 8 times
Goblet Squat (25lbs) 10 times
Lunges (Tim), Step Ups (Dan) 12 times

Repeat above 4 times

Set 5

8 minute Elliptical every 30 seconds fast

Total workout time 1 hour 10 minutes