EZ-Bar Front Raise
3x10 (75)

Nautilus Lateral Raise
3x10 (130)

Plate Circles
3x15 (45) (both directions) 

Plate Side to Side 
3x15 (45)

Front Pulldown 
3x10 (140)

Single-Arm Hammer Strength Low Row 
3x10 (180)

3 rounds:
No rest between exercises.
10 Maxicam Seated Row(115)
20 Hammer Strength Standing Shrug (180)

3 rounds:
No rest between exercises.
10 Single-Arm Nautilus Multi-Biceps (100)
20 Hammer Strength Gripper (90)