3 rounds:
No rest between exercises.
Hammer Strength Chest Press (180) 10/10/10
Tempo Nautilus Lateral Raise (100) 8/8/8 (:05/:05)
Cybex Seated Dip (100) 12/12/12
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
Hammer Strength High Row (270) 10/10/10
Tempo Nautilus Nautilus Rowing Torso (50) 8/8/8 (:05/:05)
Hammer Strength Low Row (180) 10/10/10
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (140) 10/10/8
Tempo Polaris Pec Deck 8/8/6 (:05/:05)
Hammer Strength Decline Press (180) 10/10/10
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
Hammer Strength Front Pulldown (180) 10/10/10
Tempo Hammer Strength Pullover (180) 6/6/6
Cable Seated Row (135) 12/10/10
(alternate rounds with a partner)
Zottman Curl
3x8 (35)
(rest :30)
Hammer Strength Preacher Curl
(55) 10/8/6
(rest :30 between sets)
Single-Arm Nautilus Multi-Biceps
(100) 10/8/6
(rest while other arm works)
Hammer Strength Standing Shrug
(180) 15/12/9/6/3
(rest :10 between rounds)
__________________________________
Sleds
20yd Sled Push Shuttle 225lbs
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
(200m recovery jog)
40yd Sled Push Shuttle 180lbs
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
(200m recovery jog)
40yd Sled Push Shuttle 135lbs
60yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
(200m recovery jog)
60yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
(alternate shuttles with a partner)
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