Sheridan, Wyoming
(Saturday 7/28/18)

3 rounds:
No rest between exercises.
HS Front Pulldown (180) 8/8/8
HS Seated Row (180) 8/8/8
HS Low Row (140) 8/8/8
HS Standing Shrug (180) 8/8/8
(rest 2:00 between rounds)

3 rounds:
No rest between exercises.
HS Lateral Raise (30) 15/15/15
HS Shoulder Press (110) 8/8/8
HS Chest Press (140) 8/8/8
HS Incline Press (90) 8/8/8
(rest 2:00 between rounds)

Neutral Grip Pulldown 
15-12-9-6 (130-145-160-175)
(rest :30 between sets)

Neutral Grip Seated Row
15-12-9-6 (130-145-160-175)
(rest :30 between sets)

3 rounds:
8 Nautilus Weighted Dip (30)
12 Rear Delt Flyes (55) 
(rest :30 between rounds)

3 rounds:
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (80)15 (100)12 (120)9
Single-ArmNautilus Multi-Triceps (80)15 (100)12 (120)9
(no rest between rounds)

3 rounds:
No rest between exercises.
12 Wrist Flexion (55)
12 Wrist Extension (55)
12 Triceps Pushdown (80)
(rest :30 between rounds)

HS AB Machine
21-15-9 (140)
(rest 1:00 between sets)