2 rounds:
15 Incline Prone Lateral Raise (7.5)
10 Lying Shoulder Adductions (15)
10 Supine Scaption (5)
15 Tube Face Pull

Bench Press
5(135-185-225) 1(275-300) 2(330-330) 5(300)

Sling Shot Bench Press
5(275) 2(315) 1(360-360)

Standing Shoulder Press 
5(95-115-135) 4(160)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0-50-100-90-80)

 

Saturday at Mandrill's Gym in Santa Fe, NM.

3 rounds:
15 Hammer Strength Rear Delt Raises (20)
15 Flex Fitness Lateral Raise (40)

Close Grip Bench Press
5(135-185-225-250)

3 rounds:
10 Hammer Strength Wide Chest Press (180)
8 Hammer Strength Incline Press (140)
(rest 1:00 between rounds) 

3 rounds:
10 Flex Fitness Overhead Triceps Extension (100)
8 Hammer Strength Seated Dip (180)
(rest 1:00 between rounds)

3 rounds:
10 Flex Fitness Lateral Raise (50)
8 Flex Fitness Shoulder Press (135)
(rest 1:00 between rounds)

3 rounds:
10 Hammer Strength Rear Delt Raise (40)
8 Hammer Strength Seated Row (180)
(rest 1:00 between rounds)

Flex Fitness "LatFlexor"
10(135-150-165)

Flex Fitness "Bisolator"
10(80-90-100-110-120) 8(120) 6(120)

Cybex Converging Shoulder Press
15(50) 12(50 9(50)

2 rounds:
15 Tube External Rotation
15 Band Pull Apart
10 Single-Arm Dumbbell Pullover (5)
10 Standing Scaption (5)

All exercises done at a Tempo of 4-0-1
MAG Bar Front Pulldown (narrow supinated) 
3x8 (110)

MAG Bar Cable Long Row (mid neutral) 
3x8 (110)

MAG Bar Seated Row (narrow neutral)
3x8 (110)

Nautilus Plate Load Pullover 
3x8 (100)

EZ-Bar Cur 
3x8 (65)

Incline Seated Dumbbell Curl 
3x8 (25)

Hammer Curl 
3x8 (30)

 

2 rounds:
15 Prone Incline Lateral Raise (5)
10 Lying Shoulder Adduction (15)
10 Supine Scaption (2.5)
15 Tube Face Pull

Bench Press
5(135-185-225) 1(275-300) 2(315) 5(295)

Sling Shot Bench Press
5(275) 2(315) 1(345-345)

Standing Press 
5(115-135) 4(150)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0-120-120-120)

 

Pause Bench Press
8(135-185)

Single-Arm Hammer Strength Front Pulldown 
4(320) 6(270) 8(230)

Flex Leverage Seated Row 
4(230) 6(180) 8(140)

Single-Arm Hammer Strength Low Row 
4(450) 6(360) 8(270)

Hammer Strength Standing Shrug 
8(360-360)

Nautilus Plate Loaded Pullover 
18(180)

3 rounds:
30yd Sled Push Shuttle (90)
60yd Sled Push Shuttle 
90yd Sled Push Shuttle 
200m Recovery Jog
(alternate shuttles with a partner) 

 

Bench Press
5(135-185-225) 1(275-275-275-275-275)

Cable Long Row 
10(120) 12(110) 14(100) 16(90)

Cable Triceps Pushdown 
10(60) 12(50) 14(40) 16(30)

Cable Biceps Curl
10(40) 12(30) 14(20) 16(10)

 

2 rounds:
10 Prone Front Raise (5)
10 Prone Lateral Raise (5)
10 Prone Scaption (2.5)
10 Plate Circles (10)

Bench Press 
5(135-185-225-250)

Close Grip Bench Press
3(280-280)

EZ Bar Front Raise 
4x8 (65)

Bent Dumbbell Row 
8(80) 10(100) 8(90)

Single-Arm Hammer Strength DY Row
5(360-360)

Concentration Curl 
4x12 (20)

Tube Overhead Circles 
2x10 (both directions)

 

2 rounds:
15 Tube External Rotation 
15 Band Pull Apart 
10 Single-Arm Dumbbell Pullover (5)
10 Standing Scaption (5)

4 rounds:
All exercises on a 4-1-1-1 tempo.
8 Dumbbell Fly (45-50-55-60)
8 Supinated Pulldown (90)
8 Flex Leverage Row (90)
8 Neutral Grip EZ-Bar Front Raise  (45)
8 Reverse Grip Triceps Pushdown (35) 
(rest 1:00 between rounds) 

Alt-Arm Dumbbell Curl
8(40) 6(50) 4(60)

Hammer Strength Preacher Curl
12(60-60) 10(60)

 

2 rounds:
15 Prone Incline Lateral Raise (5)
15 Prone Incline Front Raise (5)
10 Supine Scaption (5)
15 Tube Face Pull

Bench Press
5(135-185-225) 1(275-315) 6(315)

Sling Shot Bench Press
5(275) 1(315) 2(365-365)

Standing Press
5(95-135) 1(155) 6(185)

Weighted Dip on Nautilus Multi Exercise Machine
5(0) 3(130-140-150) 

Bent Dumbbell Row 
5(90-130-160-160)

2 rounds:
12 Prone Front Raise (5)
12 Prone Lateral Raise (5)
12 Supine Scaption (2.5)
10 Plate Circles (both direction) (10)

Bench Press
5(135-185-225-250)

Close Grip Bench Press
3(275-275-275) 

EZ-Bar Front Raise 
8(65-65-65-65)

Bent Dumbbell Row 
8(80) 10(100) 8(90)

Nautilus Plate Load Pullover
5(250-250)

Single-Arm Hammer Strength Row 
5(500-500-500)

Concentration Curl 
4x12 (20)

Tube Overhead Circles
2x12 (both directions) 

 

2 rounds:
12 Tube External Rotation 
12 Band Pull Apart 
12 Single-Arm Pullover (10)
12 Standing Scaption (2.5) 

4 rounds:
Tempo of 4-1-1-1
8 Dumbbell Fly (40-45-50-55)
8 Nautilus Supinated Pulldown (100)
8 Flex Leverage Row (90-100-110-110)
8 Neutral Grip Front Raise (45)
8 Reverse Grip Triceps Pushdown (30-40-40-40)
(rest 1:00 between rounds)

Alternate Arm Dumbbell Curl
6(40-45-50-55)

Hammer Strength Preacher Curl 
12(60-60-50)

 

2 rounds:
12 Prone Lateral Raise (5)
12 Prone Front Raise (5) 
12 Supine Scaption (2.5)
12 Tube Face Pull 

Bench Press 
5(135-185-225) 1(275) 5(305)

Sling Shot Bench Press 
5(275) 1(315) 2(345-345)

Standing Press 
5(95-135) 1(155) 5(175)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0) 3(120-120-120)

Bent Dumbbell Row 
5(75-95-135-135)