3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Strength Chest Press (140)
8 Alt-Arm Hammer Strength DY Row (180)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Shoulder Press (140)
8 Alt-Arm Hammer Strength Front Pulldown (160)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
8 Alt-Arm Hammer Strength Decline Press (180)
8 Alt-Arm Hammer Strength Low Row (180)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
8 Alt-Arm Nautilus Multi-Triceps (100)
8 Alt-Arm Nautilus Multi-Biceps (100)
(alternate rounds with a partner) 

3 rounds:
No rest between exercises.
21's Triceps (65)
(rest while partner works)
21's Biceps (65)
(rest while partner works)

15-12-9
Incline Sit-up 
Nautilus Ab1
Leg Lift