9:00a
HS Front Military Press
10 x (70/80/90/100/110)

3 rounds:
Tempo (:10 eccentric/:10 concentric-:08/:08-:06/:06-:04/:04-:02/:02)
HS Shoulder Press (110)
HS Supinated Pulldown (140)
(rest 2:00 between rounds)

3 rounds:
12 HS Alt Arm Chest Press (110)
12 HS Alt Arm DY Row (140)
(rest 1:30 between rounds)

21-15-9
Cable Seated Row (115)
Cybex Seated Dip (90)
(no rest between rounds)

2 rounds:
EZ-Bar Curl 
7 Bottom Half / 7 Top Half / 7 Full (65)
(alternate rounds with a partner)

3 rounds:
12 Nautilus Rowing Torso (40)
15 Dumbbell Shrugs (60)
15 Neck Extension (55)
(no rest between rounds)
___________________________

7:00p
7 rounds:
30yd Sled Push (180)
200m Assault Air Runner 
(rest 1:00 between rounds)