Nautilus Plate Loaded Pullover
8x (100-110-120-130-140-150-160)
(rest 1:00 between sets)

4 rounds:
No rest between exercises.
Incline French Press (65)10 (75)10 (85)10 (95)10
Nautilus Multi-Exercise Eccentric Dip (:08) (50)4 (60)4 (70)3 (80)3
(rest 1:30 between rounds)

4 rounds:
No rest between exercises.
Nautilus Compound Row (160)10 (180)10 (200)10 (220)10
Nautilus Multi-Exercise Eccentric Chin-up (:08) (50)3/3/3/3
(rest 1:30 between rounds) 

2 rounds:
No rest between exercises.
20 Nautilus Shoulder Press (120)
20 Nautilus BTN Pulldown (90)
(rest 1:30 between rounds)

2 rounds:
No rest between exercises.
Slow Mo Nautilus Triceps Extension (60)8/8
Slow Mo Nautilus Biceps Curl (60)6 (50)6
(rest 1:00 between rounds)

Band Pull Apart
(red) 100

Band Triceps Pushdown
(red) 100