| Body Weight | 268.2 lbs | |
| Warm Up | Row | 4:00.0 1022m |
| Superset 1 | Squats* | 12 x 100 lbs |
| 12 x 150 lbs | ||
| 12 x 200 lbs | ||
| 12 x 270 lbs | ||
| Bent Over Rows | 12 x 50 lbs | |
| 12 x 70 lbs | ||
| 12 x 80 lbs | ||
| Superset 2 | Supine Hip Extension | 12 |
| 12 | ||
| 12 | ||
| DB Push Press | 12 x 50 lbs | |
| 12 x 55 lbs | ||
| 12 x 60 lbs | ||
| Superset 3 | Rotational Lunge | 12,12 x 30 lbs |
| 12,12 x 35 lbs | ||
| 12,12 x 40 lbs | ||
| Swiss Ball Crunch | 12 | |
| 12 | ||
| 12 | ||
| Afterburn | Stationary Bike | Warmup: 6:00 @ 7th gear |
| 3 rounds: 1:00/2:00 @ 17th/12th gears | ||
| Cooldown: 5:00 @ 7th gear | ||
| Total Distance: 4.15 miles | ||
| *I do not include bar weight of ~45 lbs when recording Barbell exercises. | ||
