Warmup
Treadmill 7:30 minutes
1000 Meter Row
Set 1
Barbell Squats (10/10/10/10) (85lbs, 105lbs, 125lbs, 145lbs)
Incline Dumbbell Bench (10/10/10/10) (30lbs, 35lbs, 40lbs, 45lbs)
10 Mountain Climbers (Repeat 4 times)
Set 2
10 Step Ups (each leg)
10 Push Ups
10 Hanging Knee Raises
Repeat above 4 times
Set 3
Elliptical 15 minutes (1.5 miles)
Total time 1 hour