Warmup

Treadmill 15:00 minutes

500 Meter Row

Strength

Set 1

Leg Press 350lbs (20/20/20/20)
Push Ups (10/10/10/10)

Set 2

LAT Pulldown 77.5lbs (20/20/20/20)
Slam Balls 35lbs (10/10/10/10)

Set 3

Incline Dumbbell Bench (30lbs 1st times, 2nd, 3rd, 4th 25) (15/15/15/15)
Seated Row 97.5 lbs (15/15/15/15)

Set 4

Forward Lateral Raises 15lbs (16/16/16)
Kettlebell Swings 30lbs (20/20/20)

Set 5

Elliptical 12 minutes (first 8 minutes 30 seconds fast for 30 seconds)

Total workout time 1 hour 10 minutes