Sleds
3 rounds:
30yd Sled Push Shuttle 135lbs
(alternate shuttles with a partner)

30 Russian Kettlebell Swing 53lbs

3 rounds:
60yd Sled Push Shuttle 90lbs
(alternate shuttles with a partner)

30 Russian Kettlebell Swing 53lbs

3 rounds:
90yd Sled Push Shuttle 45lbs
(alternate shuttles with a partner)

_____________________________

15-12-9
Hammer Strength Shoulder Press (90-110-130)
Dumbbell Lateral Raise (15)
Cybex Seated Dip (100)
(rest 1:00 between rounds)

15-12-9
MAG Bar Front Pulldown (mid/neutral) (90-115-140)
Nautilus Rowing Torso (50)
Flex Leverage Seated Row (90-115-140)
(rest 1:00 between rounds)

15-12-9
Polaris Pec Deck (70)
Hammer Strength Decline Press (140)
Cable Triceps Pushdown (25-35-45)
(rest 1:00 between rounds)

15-12-9
Hammer Strength Standing Shrug (180)
Hammer Strength Low Row (140)
Hammer Strength Preacher Curl (50)
(rest 1:00 between rounds)

Bench Press
5(135-185-225-275) 10(225-225-225) 

Hammer Strength Chest Press
3x10 (180)

 

2 rounds:
15 Tube External Rotation 
10 Single-Arm Dumbbell Pullover (5)
10 Behind the Back Standing Scaption (5)
15 Band Pull Apart 

All exercises at a Tempo of 4-0-2
MAG Bar Front Pulldown (narrow supinated)
3x8 (110)

MAG Bar Cable Long Row (mid neutral)
3x8 (110)

MAG Bar Seated Row (narrow neutral)
3x8 (110)

Nautilus Plate Load Pullover
3x8 (100)

EZ-Bar Curl
3x8 (65)

Seated Incline Dumbbell Curl
3x8 (30)

Dumbbell Hammer Curl
3x8 (30) 

At The Bolles School Weight Room.

2 rounds:
15 Prone Incline Lateral Raise (5)
10 Lying Side Adduction (15)
10 Supine Scaption (5)
15 Cable Face Pull (25)

Bench Press
5(135-185-225) 1(275-275-315-345-315)

Sling Shot Bench Press
2(315) 1(365-365)

Standing Shoulder Press
5(95-115-135) 4(170-170)

Weighted Dip 
5(0-45-90-90-90)

Cable Triceps Pushdown
10(100-120-140-160-180) 6(200)

Overhead Triceps Extension 
3x10 (100)

EZ-Bar Curl
4x8 (105)

Dumbbell Lateral Raise 
3x15 (15)

MadTown Fitness (west) Madison, WI

Rogers Vertical Chest Press
5x5 (180)

Flex Leverage Pate Loaded Incline Press 
3x8 (50)

Dynabody Power Press
5x5 (180)

Hammer Strength "M" Press
3x8 (90)

Magnum Plate Loaded Triceps Press Down
3x10 (70)

Hammer Strength Wide Pulldown 
3x10 (180)

Single-Arm Body Masters CXp Seated Row
3x8 (180)
_____________________________________

MadTown Fitness (east) 

3 rounds:
15 Standing Lateral Raise Machine (10)
10 Hammer Strength Shoulder Press (90)
(rest :30 between rounds)

Flex Leverage Plate Load Pulldown 
10(90-115-140)

3 rounds:
10 Magnum Plate Load Preacher Curl (45)
15 Body Masters Overhead Triceps Extension (80)
(rest :30 between rounds)

3 rounds:
10 Hammer Strength Wide Chest Press (180)
10 Paramount Plate Load Rotary Shoulder (90)
(rest :30 between rounds) 

2 rounds:
15 Tube External Rotation 
10 Single-Arm Dumbbell Pullover (5)
10 Behind the Back Standing Scaption (5)
15 Band Pull Apart 

All exercises at a Tempo of 4-0-2
MAG Bar Front Pulldown (narrow supinated)
3x8 (110)

MAG Bar Cable Long Row (mid neutral)
3x8 (110)

MAG Bar Seated Row (narrow neutral)
3x8 (110)

Nautilus Plate Load Pullover
3x8 (100)

EZ-Bar Curl
3x8 (65)

Seated Incline Dumbbell Curl
3x8 (30)

Dumbbell Hammer Curl
3x8 (30) 

2 rounds:
15 Incline Prone Lateral Raise (7.5)
10 Lying Shoulder Adductions (15)
10 Supine Scaption (5)
15 Tube Face Pull

Bench Press
5(135-185-225) 1(275-300) 2(330-330) 5(300)

Sling Shot Bench Press
5(275) 2(315) 1(360-360)

Standing Shoulder Press 
5(95-115-135) 4(160)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0-50-100-90-80)