2 rounds. No rest between exercises:
8 Nautilus Super Pullovers (200)
8 Chest to bar Butterfly Pull-ups
15 Russian Kettlebell Swings (62)
(Rest 3:00 between rounds)
2 rounds. No rest between exercises:
8 Pec Deck 110
6 Barbell Bench Press 205/185
8 Machine Dips 90
(Rest 3:00 between rounds)
2 rounds. No rest between exercises:
12 Single Arm Nautilus Curls (110)
12 Fat Bar Triceps Extension (60)
(Rest 2:00 between rounds)
100 Band Pull Aparts
15-12-9
Face Pull (50)
Plate Raise (25)
(No rest between rounds)
1:30 Plank Hold
____________________
7:00p
5x8 Butterfly Chest to Bar Pull-ups
With a partner for time: (11:25)
50 Thrusters 75lbs
70 Pull-ups
90 Wall Ball Shots 20lbs
110 Kettlebell Deadlifts 70lbs (each hand)
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