Single-Arm Hammer Strength DY Row
8x (180-230-270-270)
(rest 1:00 between sets)

Single-Arm Hammer Strength High Row 
8x (180-230-270-270)
(rest 1:00 between sets)

Hammer Strength Low Row 
8x (140-180-230-230)
(rest 1:00 between sets)

Single-Arm Hammer Strength Front Pulldown
8x (140-180-180-180)
(rest 1:00 between sets)

Hammer Strength Standing Shrug 
6x8 (270)
(rest :20 between sets)

Cable Long Row
(90)15 (110)12 (130)9/9
(rest 1:00 between sets)

Cable Pullover 
4x10 (45)
(rest 1:00 between sets)
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12-10-8
Hammer Strength Front Military Press (90)
Polaris Pec Deck (80)
Hammer Strength Decline Press (140)
(rest :30 between rounds)

12-10-8
Cable Triceps Pushdown (50)
Cybex Seated Dip (100)
(rest :30 between rounds)

12-10-8
Front Plate Raise (25)
Hammer Strength Chest Press (90) 
Overhead Cable Pushdown (25)
(rest :30 between rounds) 

12-10-8
Hammer Strength BTN Shoulder Press (90) 
Dumbbell Lateral Raise (15)
(rest :30 between rounds) 
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7 rounds:
5 Deadlift (315)
30yd Sled Push Shuttle (225)
200m Run 
(alternate rounds with a partner)