9:00a
HS Front Military Press 
8x8 (70)
(rest :20 between sets)

HS DY Row 
8x8 (140)
(rest :20 between sets)
 
Cybex Seated Dip
8x8 (80)
(rest :20 between sets)

HS Front Pulldown
8x8 (110)
(rest :20 between sets)

"21 Guns"
2 rounds:
EZ Bar Curl (7 bottom half / 7 top half / 7 full) (65)
EZ Bar Nose Breaker (7 bottom half / 7top half / 7 full) (65)
(rest 1:30 between rounds)

2 rounds:
15 EZ Bar Pullover (65)
15 EZ Bar Chest Press (65)
(rest 1:30 between rounds)

2 rounds:
12 HS Preacher Curl (50) 
30 HS Gripper (100)
3 Wrist Roller (both directions) (50) 
(rest 1:30 between rounds) 
___________________________


7:00p
5 rounds:
120m Assault Air Runner
60yd Sled Push Shuttle (135)
120m Assault Air Runner
(alternate rounds with partner)