Bench Press
5(135-185-225) 1(225-275-315-365) 3(350)

Sling Shot Bench Press 
1(315-365-405-445)

Weighted Dip 
5(0-45) 1(90) 5(135-135-135)

Barbell Curl 
6(95-115) 1(135-155) 6(155) 

Cable Triceps Pushdown 
8(110-110-110)

 

5 rounds:
30yd Sled Push (135)
(3 person relay)

5 rounds:
30yd Sled Pull (135)
(3 person relay)

5 rounds:
30yd Backwards Sled Drag (180)
(3 person relay)

Finisher:
60yd Sled Push Shuttle (90)
60yd Sled Pull Shuttle
60yd Backwards Sled Drag Shuttle
(alternate shuttles with a partner) 

 

Blokz Bench Press (3")
3(185-225-245-275-295) 

Standing Press 
5(95-115-155) 3(190)

Weighted Dip 
5(0-45-55-65)

Single-Arm Hammer Strength Front Pulldown 
10(140) 8(180) 6(230) 4(270)

Single-Arm Nebula IDA Low Row 
10(140) 8(180) 6(230) 4(270)

3 rounds:
15 Flex Rear Delt Fly (110)
15 Band Pull Apart 

 

Deadlift 
8(135-225-315)

Dynabody Super Squat 
8(90-180-270-360-450)

Dynabody Hip Drive 
15(230-230)

2 rounds:
20 Dynabody Leg Press (270)
10 Cybex Single-Leg Hamstring Curl (50)

Calf Raise on Dynabody Super Squat
20(180-180) 

 

Bench Press
8(135) 5(185) 3(225) 1(275-315-365) 5(335)

Sling Shot Bench Press
1(315-365-405-435)

Weighted Dip 
5(0-45) 1(90) 5(135-135-135) 

Barbell Curl 
6(95-115-135)

Triceps Pushdown 
8(100-110-120-130)

 

Blokz Bench Press
5(135-185-225-245-275)

Hammer Strength Incline Press
8(180-180)

Polaris Pec Deck 
8(80-80)

Dynabody Power Press
8(180-180)

Flex Lateral Raise 
8(80-80) 

Rope Triceps Pushdown 
8(80-80)

Band Pull Apart 
3x30 (red)

 

5 Rounds:
30yd Sled PULL (135)
30yd Sled PUSH (135)
(alternate rounds with a partner)

5 Rounds:
30yd Backwards Sled DRAG (135)
30yd Sled PULL (135)
(alternate rounds with a partner)

60yd Sled Push (90)
(rest while partner pushes)
60yd Sled Push (45)