3 rounds:
No rest between exercises.
8 Flex Leverage Chest Press (180)
8 Flex Leverage Seated Row (180)
(rest 1:00 between rounds) 

5 rounds:
No rest between exercises.
5 Close Grip Bench Press (225)
15 Band Pull Apart
(rest 1:00 between sets) 

3 rounds:
No rest between exercises.
8 Supinated Cable Pulldown (160) 
8 Flex Seated Dip (330)
(rest 1:00 between rounds)

3 rounds:
No rest between exrecises.
10 Single-Arm Nautilus Multi-Biceps (110)
20 Single-Arm Band Triceps Pushdown (red)
(rest 1:00 between rounds) 

 

Bench Press
5(135-185-225) 1(275-315-335-355) 5(315)

Sling Shot Bench Press
5(275) 1(315-335-365-405-405) 

Standing Press
5(95-135) 1(155) 5(175)

3 rounds:
8 Hammer Strength Incline Press (180)
5 Weighted Dip (90)
(rest 1:00 between rounds) 

Skull Crusher 
8(65-105-155) 

Rope Triceps Pushdown
12(60-60-60-60) 

 

2 rounds:
10 Prone Front Raise (7.5)
10 Prone Lateral Raise (7.5)
10 Supine Scaption (2.5)  
8 Plate Circles (each direction) (10)

Bench Press
8(135) 5(185-225-225-225)

Close Grip Bench Press 
3(275-275-275)

Flex Leverage Chest Press (plate loaded)
15(180)

EZ Bar Front Raise 
8(65-65-65)

Bent Dumbbell Row 
8(80) 12(100) 8(90)

Weighted Chin-up 
2(25-45-70-90-70-45-25) 

Nautilus Plate Load Pullover 
5(250-250)

Gibson Preacher Curl 
12(20-20-20)

 

2 rounds:
15 Tube External Rotation 
15 Band Pull Apart 
10 Single-Arm Dumbbell Pullover (7.5) 
10 Standing Scaption (5) 

3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)  (80) 
8 Tempo Hammer Strength Supinated Pulldown (:04) (140)
8 Tempo Flex Seated Row (:04 ecc) (140)
8 Tempo Front Raise (:04 ecc) (45)
8 Tempo Triceps Pushdown (:04 ecc) (90) 
(rest 1:30 between rounds) 

4 rounds:
No Rest between exercises.
10 Single-Arm Nautilus Multi-Biceps (100)
20 Single-Arm Band Pushdown (red band)
(no rest between rounds) 

 

2 rounds:
12 Prone Incline Lateral Raise (7.5) 
12 Prone Incline Front Raise (7.5) 
10 Supine Scaptions (2.5)
15 Band Face Pulll 

Hammer Strength Incline Press
8(90-140-180)

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

Sling Shot Bench Press
5(275) 1(315-335-365-385-385)

Standing Shoulder Press
5(95-135) 1(155) 5(165)

Weighted Dip 
5(0-45-90-90-90)

DY Row
5(180-270-360-270) + (red mini band) 

Flex Leverage Chest Press
15(180) 

 

Warm-up 
Dynamic Stretch 
Sprint Drills 

At a moderate pace: (300yd)
20yd Shuttle Run 
40yd Shuttle Run 
60yd Shuttle Run 
80yd Shuttle Run 
100yd Shuttle Run 
(alternate shuttles with a partner)

In relays of 4: (300yd)
20yd Shuttle Run 
40yd Shuttle Run 
60yd Shuttle Run 
80yd Shuttle Run 
100yd Shuttle Run 
(4 person relay) 

With a partner: (300yd)
20yd Shuttle Run 
40yd Shuttle Run 
60yd Shuttle Run 
80yd Shuttle Run 
100yd Shuttle Run 
(alternate shuttles with a partner)

For time: (300yd)
20yd Shuttle Run 
40yd Shuttle Run 
60yd Shuttle Run 
80yd Shuttle Run 
100yd Shuttle Run 
(no rest between shuttles) 

Dynamic Stretch 
Cool Down 

 

Deload Week 

Hammer Strength Front Pulldown 
8(180-180-180)

Hammer Strength Seated Row 
8(180-180-180)

Cable Front Pulldown 
12(150-150-150-150)

Cable Seated Row
12(150-150-150-150)

Flex Rear Delt Fly 
15(100-100-100)

Gibson Preacher Curl 
15(20-20-20)
______________________________________________

8 rounds:
60yd Sled Push Shuttle 90lbs
200m Recovery Jog