Standing Shoulder Press
8(95-115-145-145)

Weighted Dip 
8(25-45-80-80)

Weighted Chin-up 
5(10-20-30-50-50)

Single-Arm Hammer Strength Row 
8(180-270-410-410)

Nautilus Plate Load Pullover 
8(100-150-225-225)

Barbell Curl 
8(65-85-125-125)

10-12-14-16
Flex Rear Delt Fly (90)
Hammer Strength Standing Shrug (180)
__________________________

8 rounds:
30yd Sled Push 135lbs
60yd Shuttle Run 
30yd Sled Push 
10 Russian Kettlebell Swing 70lbs