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

Incline Dumbbell Fly 
15(30-35-40-45)

Arnold Press
15(30-35-40-35)

Triceps Kickback
15(25-25-25) 

Cable Front Pulldown (wide)
12(120) 10(140) 8(160) 8(180)

Nautilus Plate Load Pullover
10(100) 8(125) 6(150) 6(225) 

Single-Arm Hammer Strength Low Row 
10(230) 8(270) 6(320) 6(360) 

4 rounds:
No rest between exercises.
12 Cable Triceps Pushdown (scott bar) (80-90-100-110)
10 Single-Arm Nautilus Multi-Biceps (100-100-100-100)

Single-Arm Band Pushdown
2x25(red) 
___________________________________

 Sleds
5 rounds:
20yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle 
60yd Sled Push Shuttle 
200m Recovery Jog 
(alternate shuttles with a partner)