Standing Shoulder Press 
8(95-115) 1(135) 8(155-155) 

Weighted Dip 
8(25-45-90-90)

Weighted Chin-up 
5(10-20) 1(30-45) 5(60-60)

Single-Arm Hammer Strength Row 
8(180-270-450-450)

Nautilus Plate Load Pullover 
8(100-150-250-250)

Barbell Curl 
8(65-85-135-135)
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6 rounds:
60yd Shuttle Run 
40yd Sled Push Shuttle 180lbs
60yd Shuttle Run 
40yd Farmers Walk 70lbs