4 rounds:
60yd Sled Pull Shuttle 90lbs
200m Recovery Jog
60yd Sled Push Shuttle 90lbs
200m Recovery Jog
Bench Press
8(135-185) 5(225-225-225-225-225)
3 rounds: (BFR)
10 Cable Supinated Pulldown (180)
10 Flex Seated Dip (330)
(rest :30 between rounds)
3 rounds:
10 EZ Bar Curl (85)
10 EZ Bar Overhead Triceps Extension (85)
20 Hammer Strength Gripper (115)
(rest 1:00 between rounds)
21 Hammer Strength 4-Way Neck (45)
30 Band Pull Apart
15 Hammer Strength 4-Way Neck
30 Band Pull Apart
9 Hammer Strength 4-Way Neck
30 Band Pull Apart
Single-Arm Nebula IDA Row
8(180-230-270)
Single-Arm Hammer Strength Front Pulldown
8(140-180-230)
Cable Seated Row
15(140) 10(160) 10(180) 8(200)
Cable BTN Pulldown
15(140) 12(150) 10(160) 8(170)
Cable Pullover
15(70) 12(80) 10(90) 8(100)
3 rounds:
15 Flex Rear Delt Fly (100)
15 Band Pull Apart (red)
(rest :30 between rounds)
Hammer Strength Gripper
30(90-90-90)
Hammer Strength 4-Way Neck
12-9-6 (70)
(no rest between rounds)
__________________________________________________
5 rounds:
60yd Sled Pull Shuttle 135lbs
(alternate rounds with a partner)
5 rounds:
60yd Sled Push Shuttle 90lbs
(alternate rounds with a partner)
60yd Backwards Sled Drag Shuttle 90lbs
Bench Press
5(225-260-300-280-245)
Flex Leverage Chest Press
8(180-230-250-270)
Nautilus Plate Load Pullover
8(100-125-150-175)
4 rounds:
10 Cable Triceps Pushdown (80-90-100-110)
10 Single-Arm Bisolator (105-105-105-105)
(rest :30 between rounds)
15-12-9
Hammer Strength 4-Way Neck (45)
(no rest between rounds)
Band Pull Apart
2x50 (red)
8 rounds:
30yd Sled Push (135)
30yd Sled Pull (135)
(alternate rounds with a partner)
4 rounds:
30yd Backwards Sled Drag (135)
(alternate rounds with a partner)
2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
8 Plate Circles (both directions (10)
15 Tube Face Pull
4 rounds:
No rest between exercises.
8 Polaris Pec Deck (110)
8 Hammer Strength Shoulder Press (180)
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
12 Hammer Strength Incline Press (140)
12 Flex Seated Dip (270)
(rest 1:00 between rounds)
3 rounds.(BFR)
No rest between exercises.
12 Supinated Cable Pulldown (170)
12 EZ Bar Curl (75)
12 EZ Bar Skull Crusher (75)
12 Lying Cable Curl (5)
(rest 1:30 between rounds)
3 rounds:
No rest between exercises.
8 Flex Leverage Chest Press (180)
12 Flex Lateral Raise (50)
(rest 1:00 between rounds)
Band Pull Apart
3x30 (red)
Single-Arm Nebula Row
10(180) 8(230) 6(270) 4(320)
Cable BTN Pulldown
12(150) 10(160) 8(170) 6(180)
Flex Leverage Row
10(180) 8(205) 6(230) 4(250)
Cable Pullover
12(80) 10(90) 8(100) 6(110)
Single-Arm Bisolator
12(90) 10(105) 8(120)
Single-Arm Multi-Biceps
10(100) 8(110) 6(120)
3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart (red)
6 rounds:
60yd Sled Push Shuttle 90lbs
200m Jog
4x 30yd Backward Sled Drag 135lbs
Bench Press
5(205-245-280-260-225)
Towel Bench Press
3(275-305-335)
Snatch Grip Press
5(95-115-135-135-135)
Flex Leverage Chest Press (plate load)
5(180-230-270-320)
Plate Front Raise
8(45-45-45-45)
Flex Close Grip Bench (selectorized)
8(160-170-180-190)
Nautilus Multi-Triceps
5(120-130-140-150)
30yd Sled Pull 45lbs
30yd Sled Push 45lbs
Rest 1:00
30yd Sled Pull 90lbs
30yd Sled Push 90lbs
Rest 1:00
30yd Sled Pull 135lbs
30yd Sled Push 135lbs
Rest 1:00
30yd Sled Pull 180lbs
30yd Sled Push 180bs
Rest 1:00
30yd Sled Push 45lbs
30yd Sled Pull 45lbs
Rest 1:00
30yd Sled Push 90lbs
30yd Sled Pull 90lbs
Rest 1:00
30yd Sled Push 135lbs
30yd Sled Pull 135lbs
Rest 1:00
30yd Sled Push 180lbs
30yd Sled Pull 180lbs
Rest 1:00
30yd Barwards Sled Pull 45lbs
rest 1:00
30yd Backwards Sled Pull 90lbs
Rest 1:00
30yd Barwards Sled Pull 135lbs
rest 1:00
30yd Backwards Sled Pull 180lbs
4 rounds:
No rest between exercises.
8 Polaris Pec Deck (100)
8 Hammer Strength Shoulder Press (180)
(rest 1:00 between rounds)
4 rounds:
No rest between exercises.
12 Hammer Strength Wide Chest (180)
12 Flex Seated Dip (270)
(rest 1:00 between rounds)
3 rounds: (BFR)
No rest between exercises.
12 Supinated Cable Pulldown (MAG Bar) (150)
12 EZ Bar Curl (75)
12 EZ Bar Skull Crusher (75)
12 Lying Cable Curl (5)
(rest 1:30 between rounds)
2 rounds:
No rest between exercises.
10 Hammer Strength 4-Way Neck (70)
20 Band Pull Apart
Single-Arm Nebula IDA Low Row
12(180) 10(230) 8(270) 6(320)
(rest 1:00 between sets)
Cable BTN Pulldown
12(140) 10(150) 8(160) 6(170)
(rest :30 between rounds)
Flex Leverage Seated Row
12(115) 10(140) 8(160) 6(180)
(rest :30 between rounds)
Cable Pullover
12(70) 10(80) 8(90) 6(100)
(rest :30 between rounds)
Single-Arm Nautilus Multi-Biceps
12(100) 10(110) 8(120)
(rest 1:00 between sets)
Single-Arm Bisolator
10(90) 8(90) 6(90)
(rest 1:00 between sets)
3 rounds:
30 Hammer Strength Gripper (90)
30 Band Pull Apart
(no rest between rounds)
6 rounds:
30yd Prowler Push 90lbs
60yd Shuttle Run
30yd Prowler Push
(rest 1:00 between rounds)
3x30yd Backwards Prowler Pull 140lbs
2 rounds:
12 Prone Incline Front Raise (5)
12 Prone Incline Lateral Raise (5)
10 Supine Scaption (2.5)
15 Band Face Pull
Bench Press
5(170-205-245-225-190)
Towel Bench Press
3(255-275-295)
Snatch Grip Press
5(95-115-135-135-135)
Hammer Strength Incline Press
8(180-180-180-180)
(rest :30 between sets)
Plate Front Raise
8(45-45-45-45)
(rest :30 between sets)
Flex Close Grip Bench Press
8(170-170-170-170)
(rest :30 between sets)
Nautilus Multi-Triceps
8(130-130-120-120)
(rest :30 between sets)
2 rounds:
15 Hammer Strength 4-Way Neck (45-45)
30 Band Pull Apart (red)
10x 10yd Prowler Push (180)
200m Recovery Walk
6x 20yd Prowler Push (140)
200m Recovery Walk
3x 30yd Prowler Push (90)
200m Recovery Walk
2x30yd Backwards Prowler Pull (90)
Single-Arm Nebula IDA Low Row
10(90-140-180-230)
4 rounds: (BFR)
No rest between exercises.
8 Polaris Pec Deck (90)
12 Hammer Strength Shoulder Press (180)
(rest 1:00 between rounds)
4 rounds: (BFR)
No rest between exercises.
12 Flex Leverage Chest Press (plate load) (140)
12 Flex Seated Dip (270)
(rest 1:00 between rounds)
3 rounds:(BFR)
No rest Between exercises.
12 Supinated Pulldown (MAG Bar) (130)
12 EZ-Bar Curl (65)
12 EZ-Bar Skull Crusher (65)
12 Lying Rope Cable Curl (50)
(rest 2:00 between rounds)
Single-Arm Nebula IDA Low Row
6(270-270)
2 rounds:
15 Tube External Rotation
15 Tube Face Pull
10 Single-Arm Pullover (5)
10 BTB Standing Scaption (5)
3 rounds:
No rest between exercises.
12 Hammer Strength Front Pulldown (140)
12 Hammer Strength Low Row (140)
12 Hammer Strength Seated Row (180)
12 EZ Bar Pullover (90)
12 Nautilus Multi-Biceps (80)
12 Flex Bisolator (60)
(rest 2:00 between rounds)
2 rounds:
15 Hammer Strength 4-Way Neck (45)
3 person relay:
8x 10yd Prowler Push 180lbs
6x 20yd Prowler Push 140lbs
4x 30yd Prowler Push 90lbs
2x 60yd Prowler Push Shuttle 50lbs
2x 30yd Backards Prowler Pull 50lbs
2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
10 Supine Scaption (5)
12 Band Face Pull
Bench Press
5(190-225-260-245-205)
Towel Bench Press
3(275-300-315)
Snatch Grip Press
5(95-115-135-135-135)
Hammer Strength Wide Chest
12(180-180-180)
Flex Lateral Raise
12(70-70-70)
Flex Close Grip Chest Press (selectorized)
12(150-150-150)
Nautilus Multi-Triceps
12(110-110-100)
Flex Leverage Chest Press (plate load)
10(180) 8(180) 6(180)
(rest :30 between sets)
Hammer Strength Incline Press
10(180) 8(180) 6(180)
(rest :30 between sets)
Hammer Strength Decline Press
10(180) 8(180) 6(180)
(rest :30 between sets)
Polaris Pec Deck
10(90) 8(90) 6(90)
(rest :30 between sets)
Close Grip Flex Chest Press (selectorized)
10(160) 8(160) 6(160)
(rest :30 between sets)
Flex Lateral Raise
10(70) 8(70) 6(70)
(rest :30 between sets)
Nautilus Multi-Triceps
10(130) 8(130) 6(130)
(rest :30 between sets)
Flex Bisolator
10(120) 8(120) 6(120)
(rest :30 between sets)
6 rounds:
60yd Prowler Push 90lbs (45lbs for last 3 shuttles)
200m Recovery Jog