Weighted Chin-up
3(0-0-25-45-80-70)

Flex Leverage Seated Row (plate loaded)
6(90-180-270-230)

Single-Arm Hammer Strength Front Pulldown 
6(180-230-290-270)

Single-Arm Hammer Strength Low Row
6(180-270-410-360)

Hammer Strength Standing Shrug 
8(180-270-410-360)

Wide Grip Pull-up 
8(0-0-0)

Flex Rear Delt Fly 
15(100-100-100)
____________________________________________ 

5 rounds:
20yd Shuttle Run 
20yd Sled Push Shuttle 180lbs
20yd Shuttle Run 
(alternate rounds with a partner) 

4 rounds:
40yd Shuttle Run 
40yd Sled Push Shuttle 135lbs
40yd Shuttle Run 
(alternate rounds with a partner) 

3 rounds:
60yd Shuttle Run 
60yd Sled Push Shuttle 90lbs
60yd Shuttle Run 
(alternate rounds with a partner)