Cycle 1/Week 1

Pause Deadlift 
3(245-275-315-345)

Bent Barbell Row 
8(185-185-185)

2 rounds: 
20 Barbell Shrug (225) 
20 Band Pull Apart

Nautilus Pullover 
10(100) 8(150) 6(200) 

Nautilus XPLoad Pulldown 
12(180) 10(230) 8(270) 

2 rounds: 
20 Reverse Hyper (270) 
20 Nautilus Ab (150)