No rest between exercises.
1:00 Hammer Strength Chest Press(:30 concen/:30 eccen)(140)
Polaris Pec Deck (50)12

No rest between exercises.
1:00 Hammer Strength DY Row (180)
Dumbbell Bent Lateral Raise (20)12

No rest between exercises.
1:00 Hammer Strength Shoulder Press (90)
Dumbbell Lateral Raise (20)15

No rest between exercises.
1:00 Hammer Strength Low Row (180)
Hammer Strength Standing Shrug (270)10

No rest between exercises.
1:00 Cybex Seated Dip (110)
Nautilus Multi-Triceps (80)12

No rest between exercises.
1:00 Hammer Strength Front Pulldown (180)
Nautilus Multi-Biceps (80)12
 ______________________________

1 round:
120yd Sled Push Shuttle (90)
15 Air Squat

(200m recovery jog) 

2 rounds:
90yd Sled Push Shuttle (135)
15 Air Squat

(200m recovery jog)

3 rounds:
60yd Sled Push Shuttle (180)
15 Air Squat 

(200m recovery jog)

4 rounds:
30yd Sled Push shuttle (225)
15 Air Squat 

Bench Press
(225) 8-7-6-5-4-3-2-1
(rest 2:00-1:45-1:30-1:15-1:00-:45-:30-:15)

2 rounds:
No rest between exercises.
12 MAG Bar Cable Long Row (140)
8 Hammer Strength DY Row (180)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
(rest 2:00 between rounds)

2 rounds:
No rest between exercises.
10 Hammer Strength Front Military Press (130)
8 Polaris Pec Deck (80)
8 Hammer Strength Decline Press (180)
10 Larry Scott Bar Cable Triceps Pushdown (50)
(rest 2:00 between rounds)

3 rounds:
No rest between exercises. 
Single-Arm Nautilus Multi-Biceps (100)12 (110)10 (120)8
(rest 1:00)
Single-Arm Hammer Strength Preacher Curl (25)10 (30)8 (35)6
(rest 1:00)

Rope Cable Push Down 
(35)15/12/9
(rest 1:00 between sets)

Hammer Strength Gripper 
(90)30/30/30
(rest :30 between rounds) 

3 rounds for time: (9:13)
25cal Row 
25 Wall Ball Shot 20lbs

For total reps:
1:00 Ski Erg (18cal)
1:00 Back Squat (185)15
1:00 Ball Over the shoulder (100)8

3 rounds:
No rest between exercises.
8 Maxicam Chest Press (130)
8 Nautilus Compound Row (180)
(rest :30 between rounds)

3 rounds:
No rest between exercises.
8 Nautilus Shoulder Press (140)
8 Nautilus BTN Pulldown (120)
(rest :30 between rounds)

3 rounds:
No rest between exercises.
8 Nautilus Plate Load Pullover (150)
8 Weighted Dip (35)
(rest :30 between rounds)

2 rounds:
No rest between exercises.
15 Dumbbell Lateral Raise (20)
15 Nautilus Rowing Torso (60)
15 Cable Face Pull (40)
(rest 1:00 between rounds)

Cable Pullover 
(40)15 (50)12 (60)10/10/10
(rest :45 between rounds)

1 round:
No rest between exercises.
10 Seated Barbell Curl (70)
10 Nautilus Supinated Pulldown (100)
12 Nautilus Multi-Triceps (100)
8 Nautilus Plate Load Slow Mo Preacher Curl (50) (:05/:05)
(rest 1:00)
12 Cable Overhead Triceps Extension (50)
8 Bar Dip (bwt)
15 Seated Dumbbell Curls (20)
8 Nautilus Plate Load Slow Mo Triceps Extension (50) (:05/:05)

Pull-up/Dip Pyramid
3-5-8-5-3 (96)
Pull-up 
Bar Dip 
(rest while partner works)
Chin-up 
Bar Dip 
(rest while partner works)
Command Pull-up Rt
Bar Dip 
(rest while partner works)
Commando Pull-up Lt
Bar Dip 
(rest while partner works)

For total time: (16:19)
40 Calorie Assault Bike (2:01)
40 Calorie Row (2:16)
~then~
21-15-9
Deadlift (225)
Bar Facing Burpee

 

15-12-9-Max Reps
No rest between exercises.
Hammer Strength Front Pulldown (180)
Hammer Strength Chest Press (140)
Hammer Strength Low Row (180)
(alternate rounds with a partner)

15-12-9-Max Reps
No rest between exercises.
Hammer Strength Front Military Press (120)
Hammer Strength DY Row (180)
Cybex Seated Dip (110)
(alternate rounds with a partner)

15-12-9-Max Reps
No rest between exercises.
Hammer Strength High Row (180)
Hammer Strength Decline Press (140)
Hammer Strength Preacher Curl (70)
(alternate rounds with a partner)
_________________________

5 rounds:
10 Single-Arm Nautilus Multi-Biceps (100)
10 Cable Triceps Pushdown (45)
(no rest between rounds)

5 rounds:
10 Hammer Strength Preacher Curl (45)
10 Cable Triceps Pushdown (45)

(no rest between rounds)