Warm Up

8 minute treadmill (Dan)
10 minute treadmill (Tim)

Set 1

Heavy Ropes 5 exercies 30 seconds each (Repeat all 5 times)

Tim {20 Wall Balls
10 Lunges (Repeat all 5 times}

Dan {First 2 times Elliptical 2:00 minutes each, Last 3 times 20 Wall Balls}

Set 2

Dan {1000 Meter Row
3:00 minute Elliptical}

Tim {10:30 minute Elliptical (first 8:00 minutes 30/30)}

Total workout time 1 hour 15 minutes