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)
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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