Warmup

8 minute treadmill

Set 1

250 meter Row as fast as you can
5 Burpees Five Times

Repeat 3 times

Set 2

8 Leg Press (1st time 350lbs, 2nd time 370lbs, 3rd time 440lbs, 4th time 490lbs)
12 Slamball Ball Slams

Repeat 4 times

Set 3

8 Dumbbell Bench ((Tim 1st time 30lbs, 2nd time 35lbs, 3rd time 40lbs, 4th time 45lbs)Dan 1st time 35lbs, 2nd time 40lbs, 3rd time 45lbs, 4th time 50lbs)
12 LAT Pull down (1st time 90lbs, 2nd time 97.5lbs, 3rd time 105lbs, 4th time 110lbs)

Repeat 4 times

Set 4

10 Weight Back Squats (1st time 75lbs, 2nd time 85lbs, 3rd time 95lbs, 4th time 105lbs)
16 Foward and Sideways Dumbbell Lifts

Repeat 4 times

Total workout time 1 hour 15 minute