4 rounds:
12 Nautilus BTN Pulldown (100)
12 Nautilus Shoulder Press (120)
(rest 1:00 between rounds)

2 rounds:
10 Nautilus Compound Row (200)
10 Nautilus Plate Load Pullover (150)
4 Nautilus Multi-Exercise Eccentric Chin-up (50) (:08)
(rest 1:30 between rounds)

2 rounds:
12 Maxicam Close Grip Chest Press (120)
10 Nautilus Slow Mo Triceps Extension (60)
4 Nautilus Multi-Exercise Eccentric Dip (50) (:08)
(rest 1:30 between rounds)

Nautilus Slow Mo Curl (:05/:05)
(50) 10/8/6
(rest 1:00 between sets)

Band Pull Apart 
(red) 100

Band Triceps Pushdown 
(red) 100