2 rounds:
15 Tube External Rotation
15 Tube Internal Rotation
10 Single-Arm Pullover (5)
Dumbbell Incline Fly
15(35-35-35)
Arnold Press
15(35-35-35)
Triceps Kickback
15(20-20-20)
Nautilus Plate Load Pullover
10(100) 8(125) 6(150) 6(200)
Single-Arm Hammer Strength Low Row
10(180) 8(230) 6(270) 6(320)
Rope Triceps Pushdown
12(70-80-80)
3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps (100)
25 Single-Arm Band Pushdown (red)
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Sleds
10 rounds:
30yd Sled Push 90lbs
30yd Farmers Walk 53lbs
(alternate rounds with a partner)
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