2 rounds:
15 Nautilus Rowing-Torso (40)
(rest :30 between sets)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Plate Load Pullover (100) 12/12
Nautilus Torso-Arm (100) 12/10
Seated Cable Row (150) 10 (130) 10
(rest 2:00 between rounds)

2 rounds:
15 Nautilus Rowing-Torso (40)
(rest :30 between sets)

2 rounds:
Each exercise to failure. No rest between exercises.
Polaris Pec Deck (90) 12/10
Maxicam Close Grip Chest Press (90) 12/12
Parallel Bar Dip (bodyweight) 10/8
(rest 2:00 between rounds)

2 rounds:
15 Nautilus Rowing-Torso (40)
(rest :30 between sets)

2 rounds:
Each exercise to failure. No rest between exercises.
Seated Incline Dumbbell Curl (35) 10/10
Cable Triceps Pushdown (50) 15 (70) 12
(rest 1:30 between rounds)

Drop Set
Nautilus Multi-Biceps Lt-Arm (90)10 (70)8 (50)6

Nautilus Multi-Biceps Rt-Arm (90)10 (70)8 (50)6

(rest 2:00)

Nautilus Multi-Triceps Lt-Arm (90)10 (70)8 (50)6

Nautilus Multi-Triceps Rt-Arm (90)10 (70)8 (50)6

(rest 2:00)

Hammer Strength Gripper (135)20 (90)20 (45)20
 _________________________________________

3 rounds:

90yd Sled Push Shuttle 90/45

150m Assault Air Runner

(alternate rounds with partner)

 

(walk 200m)

 

4 rounds:

60yd Sled Push Shuttle 135/90

100m Assault Air Runner

(alternate rounds with partner)

 

(walk 200m)

 

5 rounds:

30yd Sled Push 180/135

50m Assault Air Runner

(alternate rounds with partner)