2 rounds:
15 Tube External Rotation 
10 Single-Arm Dumbbell Pullover (5)
10 Behind the Back Standing Scaption (5)
15 Band Pull Apart 

All exercises at a Tempo of 4-0-2
MAG Bar Front Pulldown (narrow supinated)
3x8 (110)

MAG Bar Cable Long Row (mid neutral)
3x8 (110)

MAG Bar Seated Row (narrow neutral)
3x8 (110)

Nautilus Plate Load Pullover
3x8 (100)

EZ-Bar Curl
3x8 (65)

Seated Incline Dumbbell Curl
3x8 (30)

Dumbbell Hammer Curl
3x8 (30) 

2 rounds:
15 Incline Prone Lateral Raise (7.5)
10 Lying Shoulder Adductions (15)
10 Supine Scaption (5)
15 Tube Face Pull

Bench Press
5(135-185-225) 1(275-300) 2(330-330) 5(300)

Sling Shot Bench Press
5(275) 2(315) 1(360-360)

Standing Shoulder Press 
5(95-115-135) 4(160)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0-50-100-90-80)

 

Saturday at Mandrill's Gym in Santa Fe, NM.

3 rounds:
15 Hammer Strength Rear Delt Raises (20)
15 Flex Fitness Lateral Raise (40)

Close Grip Bench Press
5(135-185-225-250)

3 rounds:
10 Hammer Strength Wide Chest Press (180)
8 Hammer Strength Incline Press (140)
(rest 1:00 between rounds) 

3 rounds:
10 Flex Fitness Overhead Triceps Extension (100)
8 Hammer Strength Seated Dip (180)
(rest 1:00 between rounds)

3 rounds:
10 Flex Fitness Lateral Raise (50)
8 Flex Fitness Shoulder Press (135)
(rest 1:00 between rounds)

3 rounds:
10 Hammer Strength Rear Delt Raise (40)
8 Hammer Strength Seated Row (180)
(rest 1:00 between rounds)

Flex Fitness "LatFlexor"
10(135-150-165)

Flex Fitness "Bisolator"
10(80-90-100-110-120) 8(120) 6(120)

Cybex Converging Shoulder Press
15(50) 12(50 9(50)

2 rounds:
15 Tube External Rotation
15 Band Pull Apart
10 Single-Arm Dumbbell Pullover (5)
10 Standing Scaption (5)

All exercises done at a Tempo of 4-0-1
MAG Bar Front Pulldown (narrow supinated) 
3x8 (110)

MAG Bar Cable Long Row (mid neutral) 
3x8 (110)

MAG Bar Seated Row (narrow neutral)
3x8 (110)

Nautilus Plate Load Pullover 
3x8 (100)

EZ-Bar Cur 
3x8 (65)

Incline Seated Dumbbell Curl 
3x8 (25)

Hammer Curl 
3x8 (30)

 

2 rounds:
15 Prone Incline Lateral Raise (5)
10 Lying Shoulder Adduction (15)
10 Supine Scaption (2.5)
15 Tube Face Pull

Bench Press
5(135-185-225) 1(275-300) 2(315) 5(295)

Sling Shot Bench Press
5(275) 2(315) 1(345-345)

Standing Press 
5(115-135) 4(150)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0-120-120-120)

 

Pause Bench Press
8(135-185)

Single-Arm Hammer Strength Front Pulldown 
4(320) 6(270) 8(230)

Flex Leverage Seated Row 
4(230) 6(180) 8(140)

Single-Arm Hammer Strength Low Row 
4(450) 6(360) 8(270)

Hammer Strength Standing Shrug 
8(360-360)

Nautilus Plate Loaded Pullover 
18(180)

3 rounds:
30yd Sled Push Shuttle (90)
60yd Sled Push Shuttle 
90yd Sled Push Shuttle 
200m Recovery Jog
(alternate shuttles with a partner)