Warmup
Treadmill 10:00 minutes (Dan)
Treadmill 12:00 minutes (Tim)
10 Push Ups
10 Squats
10 Ball Slams
Repeat above 3 items 3 times non stop
Strength
Set 1
LAT Pulldown (90lbs, 97.5lbs, 105lbs Tim) (70lbs, 97.5lbs, 105lbs Dan) 12 times
Forward Lateral Raises (15lbs Tim) (10lbs Dan) 12 times each way
Kettlebell Lifts (40lbs Dan and Tim) 12 times
Repeat above 3 times
Set 2
One Arm Dumbbell Bench (25lbs, 30lbs, 35lbs Tim) (30lbs Dan) 12 times each arm
Seated Row (110lbs, 117.5lbs, 125lbs Dan and Tim) 12 times
Leg Press (350lbs Dan and Time) 20 times
Repeat above 3 times
Set 3
Ball Slams (20lbs Dan and Tim) 10 times
One Arm Dumbbell Overhead (20lbs, 25lbs, 30lbs Tim) (20lbs, 20lbs, 25lbs Dan)
Repeat above 3 times
Set 4
15 minute Elliptical
Total workout time 1 hour
