Weighted Chin-up 
3(25-45-70-90-90-70-45-25)

Flex Leverage Seated Row (plate loaded) 
6(90-180-225-270-225)

Single-Arm Hammer Strength Front Pulldown 
6(180-230-270)

Single-Arm Hammer Strength Low Row 
6(180-270-450)

Hammer Strength Standing Shrug 
8(180-270-360-270-180)

Wide Pull-up 
8(0-0-0)

Flex Rear Delt Fly 
20(100-100)
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6 rounds:
60yd Shuttle Run 
60yd Sled Push Shuttle 135lbs
60yd Shuttle Run 
60yd Farmers Walk Shuttle 53lbs
(alternate rounds with a partner)