| Body Weight | 275.2 lbs | |
| Warm Up | Row | 500m 2:13.0 |
| Superset 1 | Squats* | 15 x 140 lbs |
| 15 x 180 lbs | ||
| 15 x 230 lbs | ||
| Bent Over Row | 15 x 90 lbs | |
| 105 x 90 lbs | ||
| 8 x 90 lbs | ||
| Superset 2 | Supine Hip Extension | 15 |
| 15 | ||
| 15 | ||
| DB Push Press | 15 x 50 lbs | |
| 15 x 60 lbs | ||
| 8 x 60 lbs | ||
| Superset 3 | Rotational Lunge | 15,15 x 40 lbs |
| 11,11 x 30 lbs | ||
| 5,5 x 30 lbs | ||
| Swiss Ball Crunch | 15 | |
| 15 | ||
| 15 | ||
| Afterburn | Elliptical | Warmup: 5:00 @ level 10 |
| 3 rounds: 1:00/2:00 @ level 15/5 | ||
| Cooldown: 5:00 @ level 10 | ||
| Total Distance: 0.65 miles | ||
| *I do not include bar weight of ~45 lbs when recording Barbell exercises. | ||
