Flex Leverage Decline Press
8x8 (180) 
(rest :30 between sets) 

Magnum Biangular Row 
8x8 (180) 
(rest :30 between sets) 

Hammer Strength Shoulder 
8x8 (140)
(rest :30 between sets) 

Nautilus Plate Load Pullover 
8x8 (100) 
(rest :30 between sets)

Icarian Standing Lateral Raise 
4x15 (25) 
(rest :30 between sets)

Rope Triceps Pushdown
4x15 (50) 
(rest :30 between sets) 

Rope Cable Curl
2x15 (60) 
(rest :30 between sets) 

Rope Cable Overhead Triceps Ext
2x15 (60) 
(rest :30 between sets) 

Continue until failure:
30yd Sled PULL (0-45-90-135-180-225)

(no rest between PULLS)

200yd recovery walk

Continue until failure:
30yd Sled PUSH (0-45-90-135-180)

(no rest between PUSHES)

200yd recovery walk

Continue until failure:
30yd Backward Drag (0-45-90-135)

(no rest between Drags)

Supinated Lat Pulldown 
8x8 (140)
(rest:20 between sets) 

Omega Flying Dip 
8x8 (90) 
(rest :20 between sets)

8 rounds:
8 Nautilus Mult-Biceps (80) 
8 Nautilus Multi-Triceps (80) 
(no rest) 

Icarian Standing Lateral Raise 
4x15 (25) 
(rest :20 between sets) 

15-12-10-8
Cable Overhead Triceps Extension (75)
Cable Biceps Curl (75) 
(rest :20 between rounds) 

Sigle-Arm Cable Biceps Curl 
2x15 (30)

Sigle-Arm Cable Trices Pushdown
2x15 (60)

4 rounds:
12 Leg Extension (75) 
12 Hamstring Curl (60)
(no rest between sets)

Icarian Hack Squat 
8x8 (90)
(rest :30 between sets) 

Dynabody Hip Thrust 
2x20 (180) 

Flex Leverage Decline Press
8x8 (180) 
(rest :30 between sets) 

Magnum Biangular Row
8x8 (135)
(rest :30 between sets) 

Hammer Strength Shoulder Press
8x8 (140) 
(rest :30 between sets) 

Nautilus Plate Loaded Pullover 
8x8 (75) 
(rest :30 between sets) 

Icarian Standing Lateral Raise 
4x15 (25)
(rest :20 between sets) 

Rope Triceps Pushdown 
4x15 (60) 

 Saturday 11/5/22

Sleds
AMRAP 8:00 (6 rounds) 
40yd Sled PUSH (90) 
(alternate rounds with a partner) 

200yd Recovery Walk 

AMRAP 8:00 (6 rounds) 
40yd Sled PUSH (90) 
(alternate rounds with a partner) 

200yd Recovery Walk 

80yd Backwards Drag (90) 

Supinated Pulldown 
8x8 (130) 

Dip 
8x8 (0) 

8 rounds:
8 Nautilus Multi-Biceps (70) 
8 Nautilus Multi-Triceps (70) 
(no rest) 

Icarian Standing Lateral Raise 
4x15 (25) 

3 rounds:
15 Rope Triceps Pushdown (60) 
15 Biloslator (60) 
(no rest)