11:00am
Pull Series:
Each exercise to failure. No rest between exercises.
12 Nautilus Plate Load Pullover (100) 
(rest 1:00)
12 Nautilus Plate Load Pullover (100) 
12 Nautilus Supinated Pulldown (90)
(rest 1:30)
12 Nautilus Plate Load Pullover (100) 
12 Nautilus Supinated Pulldown (90)
10 Nautilus Rowing-Torso (50)
(rest 2:00)
12 Nautilus Plate Load Pullover (100) 
12 Nautilus Supinated Pulldown (90)
10 Nautilus Rowing-Torso (50)
12 Cable Seated Row (130)

Push Series:
Each exercise to failure. No rest between exercises.
12 Polaris Pec Deck (70)
(rest 1:00)
12 Polaris Pec Deck (70)
12 Maxicam Close-Grip Chest Press (80)
(rest 1:30)
12 Polaris Pec Deck (70)
12 Maxicam Close-Grip Chest Press (80)
10 Cable Triceps Pushdown (50)
(rest 2:00)
12 Polaris Pec Deck (70)
12 Maxicam Close-Grip Chest Press (80)
10 Cable Triceps Pushdown (50)
8 Bar Dip (bwt)

2 rounds:
12 Single-Arm Nautilus Multi-Biceps (90)
12 Single-Arm Nautilus Multi-Triceps (90)
30 IronMind "Go Really Gripper"
(rest 1:30)

Band Pull Apart
(red) 100
__________________________________

7:00p
3 rounds:
180m Assault Air Runner
60yd Sled Push Shuttle (135)
(rest while your partner completes first segment)
30yd Sled Push Shuttle (180)
90m Assault Air Runner
(rest while your partner completes second segment)