Warmup

1 mile Treadmill (Tim 14:27 with a 6.5 grade, Dan 24:30)

Set 1

30 second Planks
30 second Wall Sits
30 second Barbell Holds (55lbs)

Repeat above 4 times

Set 2

Rower for 20 Calaries
Standing Barbell Press (75lbs)

Repeat above 5 times

Set 3

Heavy Ropes 5 exercies 25 seconds each (Repeat all 5 times)
2 minute Elliptical (AFAP)

Total workout time 1 hour 30 minute