Wt Pull-up/Wt Dip Pyramid
2-3-4-3-2
Wt Pull-up (40lbs)
Wt Dip (40lbs)
(rest while partner works)
Wt Chin-up (40lbs)
Wt Dip (40lbs)
(rest while partner works)
Wt Commando Pull-up Rt (40lbs)
Wt Dip (40lbs)
(rest while partner works)
Wt Commando Pull-up Lt (40lbs)
Wt Dip (40lbs)
(rest while partner works)
Single-Arm Hammer Strength High Row
8x (180-230-270)
(rest while partner works)
Single-Arm Hammer Strength DY Row
8x (180-230-270)
(rest while partner works)
Single-Arm Hammer Strength Low Row
8x (180-230-270)
(rest while partner works)
2 rounds:
No rest between exercises.
20 Nautilus Rowing Torso (40)
20 Nautilus BTN Pulldown (90)
(alternate rounds with partner)
2 rounds:
No rest between exercises.
20 Nautilus Lateral Raise (80)
20 Hammer Strength Standing Shrug (180)
(alternate rounds with partner)
3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps
10 Single-Arm Nautilus Multi-Triceps
(no rest between rounds)
Reverse Grip Triceps Pushdown
5x10 (30)
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