2 rounds:
15 Tube External Rotation
15 Tube Internal Rotation 
15 Single-Arm Pullover (5)

Dumbbell Incline Fly 
15(35-50-50-50)

Arnold Press 
15(30-35-40-35)

Triceps Kick Back 
15(30-30-30)

Cable Lat Pulldown (wide)
12(140) 10(160) 8(180) 8(200)

Nautilus Plate Load Pullover 
10(100) 8(125) 6(150) 6(250) 

Single-Arm Hammer Strength Low Row 
10(270) 8(320) 6(360) 6(410)

4 rounds:
No rest between exercises.
12 Cable Triceps Pushdown (scott bar) (110)
10 Single-Arm Nautilus Multi-Biceps (110)

Single-Arm Band Pushdown 
2x25 (red) 
_______________________________________

8 rounds:
30yd Sled Push 135lbs
60yd Shuttle Run
30yd Sled Push 
(alternate rounds with a partner)