8:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Rowing Torso (40) 15/15
Barbell Row (135) 10/10
Nautilus Plate Load Pullover (85) 10/10
Seated Cable Row (140) 12/12
(rest 3:00 between rounds) 

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Polaris Pec Deck (80) 12/12
Maxicam Chest Press (80) 12/10
Cable Triceps Extension (50) 10/10
(rest 3:00 between rounds) 

3 rounds:
Each exercise to failure. No rest between exercises. 
Single-Arm Nautilus Multi-Biceps (80) 15/15/15
Single-Arm Nautilus Multi-Triceps (80) 15/15/15 
IronMind "Go Really Gripper" (45) 30/30/30
(rest 1:30 between rounds)

8-7-6-5-4-3-2-1 (65)
EZ-Bar Curl
(alternate with a partner) 
_________________________________________________

9:00p
3 rounds:
Nautilus BTN Pulldown (80)15/15/15
Two-Arm Duo Poly Nautilus Multi-Biceps (80) 12/9/6
Two-Arm Duo Poly Nautilus Multi-Triceps (80) 12/9/6
Nautilus Rowing-Torso (40) 15/15/12
(no rest between rounds)

15-12-9
HS 4-Way Neck (45)
Dumbbell Shrug (60's)
(no rest between rounds)

Band Pull Apart
(red) 50