Bench Press
8(135) 5(185) 3(225) 1(275-315-365) 5(335)

Sling Shot Bench Press
1(315-365-405-435)

Weighted Dip 
5(0-45) 1(90) 5(135-135-135) 

Barbell Curl 
6(95-115-135)

Triceps Pushdown 
8(100-110-120-130)

 

Blokz Bench Press
5(135-185-225-245-275)

Hammer Strength Incline Press
8(180-180)

Polaris Pec Deck 
8(80-80)

Dynabody Power Press
8(180-180)

Flex Lateral Raise 
8(80-80) 

Rope Triceps Pushdown 
8(80-80)

Band Pull Apart 
3x30 (red)

 

5 Rounds:
30yd Sled PULL (135)
30yd Sled PUSH (135)
(alternate rounds with a partner)

5 Rounds:
30yd Backwards Sled DRAG (135)
30yd Sled PULL (135)
(alternate rounds with a partner)

60yd Sled Push (90)
(rest while partner pushes)
60yd Sled Push (45)  

 

Nautilus Plate Load Pullover
15(100) 12(125) 10(150) 8(175) 

Cable Front Pulldown 
15(140) 12(150) 10(160) 8(170)

Cable Seated Row
15(140) 12(150) 10(160) 8(170)

3 rounds:
15 Flex Rear Delt Fly (100)
15 Band Pull Apart 

Single-Arm Flex Biosolator 
15(105) 12(105) 10(105) 8(105) 

 

Dynabody Super Squat 
8(90-135-180-225-270-315-360)

Dynabody Hip Drive
12(90-180-270)

3 rounds:
15 Dynabody Leg Press (270)
15 Cybex Single Leg Hamstring Curl (25)

 

Bench Press
5(245-280-320-300-260)

Sling Shot Bench Press 
3(315-365)

Hammer Strength Shoulder Press
15(90) 12(140) 10(160) 8(180)

Dynabody Power Press 
15(140) 12(160) 10(180) 8(230)

Rope Triceps Pushdown 
15(70) 12(80) 10(90) 8(100)

 

Weighted Chin-up 
5(0-10-20-30) 3(60-50-40)

Hammer Strength Row 
10(180) 8(270) 6(360) 4(450)

Hammer Strength Front Pulldown 
10(140) 8(180) 6(230) 4(270)

Nautilus Plate Load Pullover 
10(100) 8(150) 6(200) 4(300) 6(250) 8(200) 10(150)

Single-Arm Bisolator 
15(105) 12(105) 9(105)

Flex Lateral Raise 
15(70) 12(70) 9(70)