Warmup

10 minute treadmill

Set 1

100 Meter Row
10 Pushups

Repeat 10 times

Set 2

50 Meter Farmers Carry (55lbs each hand Dan, 50lbs each hand Tim) 10 times
10 Slam Ball (20lbs) 5 times / 10 Dynomax Ball slams (10lbs) 5 times

Set 3

30 second Wall Sits
10 Kettel Bell Swings (35lbs Tim, 30lbs Dan)

Total workout time 1 hour 30 minutes