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

Dumbbell Incline Fly 
15(35-50-50-50)

Arnold Press 
15(30-35-40-35)

Triceps Kick Back 
15(30-30-30)

Cable Lat Pulldown (wide)
12(140) 10(160) 8(180) 8(200)

Nautilus Plate Load Pullover 
10(100) 8(125) 6(150) 6(250) 

Single-Arm Hammer Strength Low Row 
10(270) 8(320) 6(360) 6(410)

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

Single-Arm Band Pushdown 
2x25 (red) 
_______________________________________

8 rounds:
30yd Sled Push 135lbs
60yd Shuttle Run
30yd Sled Push 
(alternate rounds with a partner)

2 rounds:
10 Standing Scaption (5)
10 Supine Scaption (5)
10 Ring Row 

4 rounds:
No rest between exercises.
10 Bench Press (135-155-175-225)
10 Ring Row
(rest 1:00 between rounds)

3 rounds:
10 Bench Press (195-185-175)
10 Single-Arm DY Row (270-320-360)
20 Band Pull Apart
(rest 1:30 between rounds) 

4 rounds:
10 Dumbbell Overhead Press (50-55-60-65)
10 Weighted Dip (25-30-35-40)
20 Alt Arm Dumbbell Front Raise (each arm) (10)
(rest 2:00 between rounds)

3 rounds:
10 Cable Overhead Triceps Extension (rope) (60-60-50)
10 Cable Triceps Pushdown (rope) (60-60-50)
(rest :45 between rounds) 

2 rounds:
10 Prone Incline Lateral Raise (5)
10 Prone Incline Shoulder extension (5)
10 Supine Scaption (5)

Bench Press
3(135-185-225-245-265)

Close Grip Bench Press
8(225-225-225-225) 

Standing Shoulder Press 
12(95) 10(115) 8(135) 6(165) 

Weighted Dip 
8(45) 6(70) 4(90) 4(135)

Dumbbell Overhead Triceps Extension 
10(70-70-70-70)

4 rounds:
10 Cable Seated Row (160)
10 Prone Incline Band Pull Apart

Barbell Curl 
10(85-85-85-58)

3 rounds:
8 Cross Body Hammer Curl (40)
8 Hammer Strength Preacher Curl (50) 

 

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)

2 rounds:
10 Standing Scaption (5)
10 Supine Scaption (5)
10 Ring Row

4 rounds:
No rest between exercises.
10 Bench Press (135-155-175-210)
10 Ring Row 
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
10 Bench Press (195-185-175)
10 Single-Arm DY Row (230-270-320)
20 Band Pull Apart
(rest 1:00 between rounds)

4 rounds:
No rest between exercises.
10 Dumbbell Shoulder Press (45-50-55-60)
10 Weighted Dip (25-30-35-40)
20 Alt Arm Front Raises (each arm) (7.5)
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
10 Cable Overhead Triceps Extension (rope) (60)
10 Cable Triceps Pushdown (rope) (60)
(rest 1:00 between rounds)

 

2 rounds:
10 Prone Incline Front Raise (5)
10 Prone Incline Extension (5)
10 Supine Scaption (5)

Bench Press
3(135-185-225-245-265)
(rest 1:00 between sets)

Close Grip Bench Press
8(225-225-225-225)
(rest 1:30 between sets)

Standing Press
12(95) 10(115) 8(135) 6(155)
(rest 1:30 between sets)

Weighted Dip
8(45) 6(70) 4(90) 4(115)
(rest 1:30 between sets)

Dumbbell Overhead Triceps Extension 
10(60-60-60-60)
(rest :30 between sets)

4 rounds:
No rest between exercises.
10 Cable Seated Row (150)
10 Incline Band Pull Apart (red)
(rest :30 between sets)

Barbell Curl 
10(75-75-75-75)
(rest 1:30 between sets)

3 rounds:
No rest between exercises.
8 Cross Body Hammer Curl (40)
12 Hammer Strength Preacher Curl (50)
(rest :45 between sets) 

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

Dumbbell Incline Fly 
15(35-35-35)

Arnold Press
15(35-35-35)

Triceps Kickback 
15(20-20-20)

Nautilus Plate Load Pullover 
10(100) 8(125) 6(150) 6(200)

Single-Arm Hammer Strength Low Row 
10(180) 8(230) 6(270) 6(320)

Rope Triceps Pushdown 
12(70-80-80)

3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps (100)
25 Single-Arm Band Pushdown (red)
_____________________________________________________

Sleds
10 rounds:
30yd Sled Push 90lbs
30yd Farmers Walk 53lbs
(alternate rounds with a partner)