Warmup

Treadmill 0.50 mile (Dan)
Treadmill 1.00 mile (Tim)

10 Push Ups
10 Squats
10 Ball Slams

Repeat above 3 items 3 times non stop

Strength

Set 1

10 Leg Press (350lbs, 360lbs, 370lbs)
10 Tricep Pull (87lbs, 96lbs, 105lbs)
10 Forward Lateral Raises (15lbs)

Repeat 3 times

Set 2

10 Seated Row (90lbs, 97.5lbs, 105lbs)
10 Bench Press (85lbs, 95lbs, 105lbs)
10 Step Ups (Dan)
10 Lunges (Tim)

Repeat 3 times

Set 3

12 Incline Dumbbell Bench (30lbs, 35lbs, 40lbs Tim) (40lbs, 45lbs, 50lbs Dan)
12 LAT Pulldown (90lbs, 97.5lbs, 105lbs)
12 Kettel Bell Lifts (40lbs)

Repeat 3 times

Set 4

500 Meter Row

Total workout time 1 hour 10 minutes