Bench Press
8x (135-185-205)
Sling Shot Bench Press
1x (275-305-325-325-325)
10-12-14-16
No rest between exercises.
Dumbbell Bench Press (85-75-65-55)
Polaris Pec Deck (90-80-70-50)
Nautilus Shoulder Press (140-130-110-90)
Nautilus Lateral Raise (130-120-110-100)
(alternate rounds with a partner)
Leaning French Press
5x10
4 rounds:
No rest between exercises.
12 Prone Rear Delt Raise (20)
12 Ring Row
(alternate rounds with a partner)
Dumbbell Bench Press
8x (70-80-90-90)
Single-Arm Hammer Strength Front Pulldown
8x (140-180-230-230)
10-12-14-16
No rest between exercises.
Hammer Strength Shoulder Press (180-160-140-110)
Nautilus Lateral Raise (130-120-110-100)
Dumbbell Incline Press (70-60-50-40)
EZ-Bar Front Raise (35-35-35-35)
(rest 1:30 between rounds)
Hammer Strength Standing Shrug
5x15 (180)
(rest :15 between sets)
Reverse Grip Cable Triceps Pushdown
10x (20-25-30-35-40)
(rest :30 between sets)
Standing Shoulder Press
8x (95-115-145-145)
Weighted Dip
8x (25-50-85-85)
Single-Arm Hammer Strength Low Row
8x (180-270-360-270-180)
3 rounds:
No rest between exercises.
8 Nautilus Supinated Pulldown (120)
10 Nautilus Plate Load Pullover (150)
12 Nautilus Multi-Biceps (80)
30 Hammer Strength Gripper (90)
(rest 1:30 between rounds)
_____________________________________________
Sleds
2 rounds:
60yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle 135lbs
20yd Sled Push Shuttle 180lbs
60yd Farmers Walk Shuttle 70lbs (each hand)
20yd Sled Push Shuttle 180lbs
40yd Sled Push Shuttle 135lbs
60yd Sled Push Shuttle 90lbs
60yd Farmers Walk Shuttle 70lbs (each hand)
200m Recovery Jog
(Alternate shuttles with a partner)
Bench Press
8x (135-185-205)
Sling Shot Bench Press
1x (275-305-320-320-320)
10-12-14-16
No rest between exercises.
Dumbbell Bench Press (80-70-60-50)
Polaris Pec Deck (90-80-70-60)
Nautilus Shoulder Press (140-130-120-100)
Nautilus Lateral Raise (120-110-100-90)
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
12 Incline Bench Rear Delt Raise (15)
12 Ring Row
(rest :30 between rounds)
Nautilus Ab1
3x20 (90)
Dumbbell Bench Press
8x (65-75-85-85) (each hand)
MAG Bar Front Pulldown
8x (90-135-180-180)
10-12-14-16
Hammer Strength Shoulder Press (160-140-120-90)
EZ-Bar Upright Row (65-65-65-65)
Dumbbell Incline Press (65-55-45-40)
EZ-Bar Front Raise (35-35-35-35)
(alternate rounds with a partner)
Reverse Grip Triceps Pushdown
10x (20-25-30-35-40-45)
(rest :30 between sets)
Standing Shoulder Press
8x (95-115-135-135)
Weighted Dip
8x (25-50-75-75)
Nautilus Plate Load Pullover
8x (150-175-200-225)
3 rounds:
No rest between exercises.
8 Single-Arm Hammer Strength High Row (230)
8 Single-Arm Hammer Strength DY Row (180)
8 Single-Arm Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
(rest 1:00 between rounds)
Single-Arm Nautilus Multi-Biceps
4x8 (100)
Hammer Strength Gripper
3x30 (115)
________________________________________________________
Sleds
4 rounds:
20yd Sled Push Shuttle 135lbs
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
120yd Farmers Walk 70lbs (each hand)
(alternate shuttles with a partner)
Bench Press
8x (135-185-205)
Sling Shot Bench Press
1x (275-305-315-315-315)
10-12-14-16
No rest between exercises.
Dumbbell Bench (75-65-55-45 each hand)
Polaris Pec Deck (80-70-60-50)
Nautilus Shoulder Press (130-120-110-100)
Nautilus Lateral Raise (110-100-90-80)
(alternate rounds with partner)
4 rounds:
No rest between exercises.
12 Incline Prone Delt Raise (15 each hand)
12 Ring Row
(alternate rounds with a partner)
