Warmup

8 minute treadmill

Set 1

12 tricep pulls (weight 96lbs first time, 110lbs second and third time)
12 LAT pulls (weight 90lbs first time, 97.5lbs second and 105lbs third time)
12 Seated Row pulls (weight 90lbs first time, 97.5lbs second and 105lbs third time)

Repeat above 3 times non stop

Set 2

(10) 30lbs, (8) 35lbs, (6) 40lbs, (4) 45lbs, (2) 45lbs Dumbbell Bench (Tim)
(10) 30lbs, (8) 35lbs, (6) 40lbs, (4) 45lbs, (2) 50lbs Dumbbell Bench (Dan)
15 x 5 times Slamball Ball Slams
10 x 5 times Push Ups

Set 3

12 Step ups (each leg) weighted 15lbs Ball
12 Squats with Medicine Ball 16lbs
12 Ketell Bell Swings (35lbs)

Repeat 3 times

Set 4

500 meter Row
30 sec. Plank Holds

Repeat 2 times

Total workout time 1 hour 10 minute