Cycle 1/Week 3

Pause Deadlift 
3(315-345-375-405)

Bent Barbell Row 
8(135-225-225-225)

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

Nautilus Pullover 
10(100) 8(150) 6(250) 

Nautilus XPLoad Pulldown 
10(180) 8(230) 6(270) 

Single-Arm XPLoad Pulldown 
15(180) 

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