3 rounds:
No rest between exercises.
Dumbbell Lateral Raise (20) 12/12/12
Hammer Strength Shoulder Press (140) 12/12/10
Hammer Strength Standing Shrug (270) 12/12/12
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
Hammer Strength High Row (230) 12/12/12
Hammer Strength Pullover (200) 10/10/8
Cybex Seated Dip (100) 12/12/12
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (120) 10/9/8
Polaris Pec Deck (80) 12/8/8
Hammer Strength Decline Press (180) 8/8/8
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
MAG Bar Front Pulldown (140) 12/12/12
Hammer Strength DY Row (160) 10/8/8
Hammer Strength Low Row (140) 8/8/8
(alternate rounds with a partner)
_________________________________


9 rounds:
3 Deadlift (365)
20yd Sled Push (270)
60yd Shuttle Run 
(alternate rounds with a partner)