Bent Dumbbell Row
8(80) 10(100) 8(90) 

Weighted Chin-up
5(0-10-20-30) 1(40-50) 4(60)

Bent Barbell Row
12(135) 10(185) 8(205) 6(275) 

Cross Bench Dumbbell Pullover
12(60) 10(70) 8(80) 6(100) 

Flex Rear Delt Fly
15(100-100-100) 

Deadlift
5(135-185-225) 1(225-275-315) 5(365) 

Weighted Back Extension
10(25-25-25) 

 

 

Close Grip Bench Press
5(135-185-225-255)

Standing Shoulder Press
8(95-115) 1(135-155-185) 8(185) 

Weighted Dip
5(0-25-45-70) 1(90-115) 5(135) 

4 rounds:
8 EZ Bar Front Raise (65)
8 Dumbbell Lateral Raise (25)
(alternate rounds with a partner) 

Overhead Triceps Extension
8(65-115-165) 

Decline Skull Crusher
8(115-165) 

Single-Arm Band Triceps Pushdown
3x25 

 

 

Back Squat
5(135-185-225) 1(275-315-365) 5(365) 

Barbell Walking Lunge
8(45-65-135) (8 steps each leg) 

3 rounds:
12 Hip Thrust (360)
20 Standing Calf Raise (120)
(alternate rounds with a partner) 

3 rounds:
15 Leg Extension (120)
15 Leg Press (360)
(alternate rounds with a partner)

 

 

Bench Press
8(135-185-225) 1(225-275-315) 8(315) 

Sling Shot Bench Press
5(295-315-335) 

Hammer Strength Incline Press
8(140-180-270) 

Polaris Pec Deck
15(70) 12(80) 10(90) 8(120) 

Alt-Arm Dumbbell Curl
8(30-40-50-70) 

Seated EZ Bar Curl
6(65-85) 4(135) 

Spider Curl
12(55-55-45-45) 

 

\

2 rounds:
80yd Sled PUSH Shuttle (135)
200yd Recovery Jog
80yd Sled PULL Shuttle
200yd Recovery Jog
80yd Backwards Sled DRAG
200yd Recovery Jog 

 

 

Bent Dumbbell Row
8(80) 10(100) 8(90)

Weighted Chin-up
5(0-10-20-30) 1(40) 5(50)

Bent Barbell Row
12(135) 10(185) 8(205) 6(245) 

Cross Bench Dumbbell Pullover
12(60) 10(70) 8(80) 6(95) 

Flex Rear Delt Fly
15(100-100-100)

Deadlift
5(135-185-225) 1(275) 5(335) 

Weighted Back Extension (45 degree)
10(25-25-25) 

3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart (red) 

 

 

Close Grip Bench Press
5(135-185-225-255)

Standing Shoulder Press
8(95-115) 1(135) 8(165)

Weighted Dip
5(25-45-70) 1(90) 5(115) 

4 rounds:
8 EZ Bar Front Raise (65)
8 Dumbbell Lateral Raise (25)
(alternate rounds with a partner) 

Overhead Triceps Extension
8(65-85-105-155)

Decline Skull Crusher
8(85-105-155) 

Single-Arm Band Triceps Pushdown
3x25