Warmup

8 minute treadmill

250 meter row fast

Set 1

12 LAT pull downs (weight 90lbs first time, 97.5lbs second time, 105lbs third time)
12 Kettlebell lifts (weight 45lbs)
12 Barbell squats (weight 65lbs first time, 85lbs second time, 105lbs third time)

Repeat above 3 times non stop

Set 2

12 Overhead Bar Press (weight 65lbs first time, 75lbs second time, 80lbs third time)
12 Ball Slams (15lbs ball)
12 Foward and Sideways Dumbbell Lifts (10lbs or 15lbs Dumbbells)

Repeat above 3 times non stop

Set 3

10 Pushups
10 Kettlebell Swings (35lbs)
10 Squats

Repeat above 3 times non stop

Set 4

250 meter row fast
5 minute (Bike, or Treadmill, or Elliptical)

Total workout time 1 hour 10 minute