Warmup
Treadmill 10:00 minutes
Strength
Set 1
Bench Press (85lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs)
10/5/5/5/5/5
Ball Slams (20lbs)
10/10/10/10/10
Set 2
Dead Lifts (135lbs, 155lbs, 165lbs, 175lbs, 175lbs, 185lbs Tim) (135lbs, 155lbs, 165lbs, 135lbs, 155lbs, 165lbs Dan)
10/5/5/5/5/5
LAT Pulldown (90lbs, 97.5lbs, 105lbs, 97.5lbs, 90lbs, 77.5lbs, 70lbs, 65lbs)
15/10/5/10/15/20/30(Tim) 50(Dan)
Set 3
Dumbbell Thrusters (15lbs) 15 Reps
Elliptical 1.5 minutes – AFAP
Repeat 5 times
Total Workout Time 1 hour 30 minutes