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)