Flex Rear Delt Fly
15(90) 15(100) 15(110) 15(120)

Pull-up 1x8
Chin-up 1x8
Commando Rt 1x8
Commando Lt 1x8

3 rounds:
No rest between exercises.
12 MAG Bar Front Pulldown (mid/neutral) (130)
12 Nautilus Plate Load Pullover (100)
12 Cable Seated Row (narrow/neutral)
(rest :30 between rounds)

10-12-14-16
No rest between exercises.
Flex Rear Delt Fly (100)
Hammer Strength StandingShrug (180)
Cable Face Pull (60)
(rest :30 between rounds) 

3 rounds:
No rest between exercises.
8 Cross Body Hammer Curl (40)
12 Hammer Strength Preacher Curl (50)
(rest :30 between rounds)

Single-Arm Nautilus Multi-Biceps
10(90) 10(80) 10(70)