No rest between exercises.
1:00 Hammer Strength Chest Press(:30 concen/:30 eccen)(140)
Polaris Pec Deck (50)12

No rest between exercises.
1:00 Hammer Strength DY Row (180)
Dumbbell Bent Lateral Raise (20)12

No rest between exercises.
1:00 Hammer Strength Shoulder Press (90)
Dumbbell Lateral Raise (20)15

No rest between exercises.
1:00 Hammer Strength Low Row (180)
Hammer Strength Standing Shrug (270)10

No rest between exercises.
1:00 Cybex Seated Dip (110)
Nautilus Multi-Triceps (80)12

No rest between exercises.
1:00 Hammer Strength Front Pulldown (180)
Nautilus Multi-Biceps (80)12
 ______________________________

1 round:
120yd Sled Push Shuttle (90)
15 Air Squat

(200m recovery jog) 

2 rounds:
90yd Sled Push Shuttle (135)
15 Air Squat

(200m recovery jog)

3 rounds:
60yd Sled Push Shuttle (180)
15 Air Squat 

(200m recovery jog)

4 rounds:
30yd Sled Push shuttle (225)
15 Air Squat