Reverse Close Grip Bench Press
5(185-205-225-255-275-275)

Dumbbell Incline Press
8(50-60-70-90)

Dumbbell Pullover 
8(50-60-70-90)

Seated Dumbbell Shoulder Press
8(40-50-60-80)

Nautilus Multi-Biceps 
8(90-100-110-120-130)

Seated Overhead Triceps Extension
8(65-85-105-135)

Rope Triceps Pushdown
8(70-70-70-70)

Hammer Strength Front Pulldown 
5(230-230-230-230-230)

Flex Leverage Row 
5(230-230-230-230-230)

Nebula IDA Low Row
8(230-230)

Nautilus Plate Load Pullover 
5(200-200-200-200-200)

Barbell Curl (BFR)
8(105-105-105-105)

Cross Body Hammer Curl (BFR)
8(45-45-45-45)

3 rounds:
25 Hammer Strength Gripper (115)
25 Band Pull Apart (red) 
_________________________________________________ 

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

Bench Press
5(205-245-280-260-225)

Towel Bench Press
2(345-345)

Hammer Strength Incline Press
8(200-200-200-200)

Polaris Pec Deck 
8(100-100-100-100)

Hammer Strength Decline Press
8(230-230-230-230)

4 rounds:
8 Upright Row (85)
8 Flex Lateral Raise (70)

4 rounds:
8 Front Plate Raise (45)
15 Band Pull Apart 

 

5 rounds:
120yd Sled Pull Shuttle 70lbs
200m Jog

120yd Backwards Sled Drag 70lbs

 

Reverse Close Grip Bench 
5(135-155-185-205-225-245)

Dumbbell Incline Press
8(50-60-70-80)

Dumbbell Pullover 
8(50-60-70-80)

Dumbbell Shoulder Press
8(40-50-60-70)

EZ Bar Skull Crusher 
8(65-85-105-125)

EZ Bar Overhead Triceps Extension 
8(65-85-105-125)

Cable Triceps Pushdown 
8(80-90-100-110) 

 

2 rounds:
12 Lying Side External Rotations (2.5)
12 Single-Arm Pullover (2.5)
12 Lying Side Adduction (2.5)
12 Supine Scaption (2.5) 

Flex Leverage Row
8(180-180-180-180-180)

MAG Bar Front Pulldown (mid/neutral)
8(180-180-180-180-180)

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

Barbell Curl (BFR)
8(95-95-95-95-95)

Cross Body Hammer Curl 
8(35-35-35-35)

3 rounds:
20 Hammer Strength Gripper (115)
20 Band Pull Apart (Red) 

______________________________________ 

8 rounds:
20yd Sled Pull (90-135-180-225-270-315-360-405)
(as a 4 man relay)

8 rounds:
20yd Sled Push (90-135-180-225-270-315-360-405)
(as a 4 man relay)

2 rounds:
60yd Backward Sled Drag (135)
(as a 4 man relay)


 

Bench Press
5(190-225-260-245-205)

Towel Bench Press
2(335-335)

Hammer Strength Incline Press
8(200-200-200-200)

4 rounds:
8 Polaris Pec Deck (110-110-100-100)
8 Flex Rear Delt Fly (110-110-110-110)

Hammer Strength Wide Chest 
8(200-200-200-200)

4 rounds:
8 EZ Bar Upright Row (85-85-85-85)
8 Flex Lateral Raise (60-60-60-60)

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