Nautilus Rowing Torso
15(40) 12(50) 9(60)

Single-Arm Hammer Strength Low Row 
8(180-270-360)

Single-Arm Hammer Strength Row 
8(180-270-360)

Single-Arm Hammer Strength High Row 
8(180-270-360)

Standing Hammer Strength Shrug 
8(180-270-360-450) 15(270-180)

Nautilus Plate Load Pullover
8(125-175-225)

Superman Curls
2 rounds:
5 Barbell Curl (105)
10 Wide Grip Barbell Curl (85)
15 Reverse Grip Barbell Curl (65)
20 Narrow Grip Barbell Curl (45)
(alternate rounds with a partner)